W.O.D

THURSDAY, JANUARY 17

BB skill work - 5 Rds. of the following Clean complex:
1 Hang Clean Pull
1 Clean Pull
1 Power Clean/Front Squat
1 Squat Clean

1 Round every other minute

WOD - 3 Rounds. 1 minute @ each exercise before rotation. ERC
Deadlifts (last load from complex)
Lateral Burpees over BB
Unanchored Sit Ups (ABMATS allowed)
Rest

Post WOD - shoulder maintenance. 3x12. Single Arm KB High Pull. 4 seconds lower/3 raise Tempo. These are going to be light

https://www.youtube.com/watch?v=QHWhSCvSDVs