Posted on

21 November 2022

Warm-up: Coach’s Choice

Strength/Skill: Shoulder to Overhead Complex

Push Press

Push Jerk

Split Jerk

12 Minutes to Find Your Heaviest Shoulder to Overhead Complex

WOD: 5 RFT (18 Minute Cap)

24 Deadlifts (95/65)(65/45)

18 Hang Power Cleans (95/65)(65/45)

12 Push Jerks (95/65)(65/45)

Stimulus/Focus: This is double rep DT with lighter weight. The goal is to hold onto the bar for 23 deadlifts, then break before completing the last deadlift into 17 hang power cleans, then break before completing the last hang power clean into 12 push jerks. See if you can do that for all 5 rounds!

Cool Down: 4 Rounds

10 GHD Sit Ups

10 GHD Extensions