5 AM Lifting:
Boxes and Benches (no bands today)
1x 8 @ 60%
1x 5 @ 70%
1x 5 @ 75%
1x 3 @ 80%

Alternate between Box Squat and Bench Press with 1-2 minutes between the sets.*

Rotation:
3x 5 Weighted Hip & Back Extensions @ 45 lbs
Rest 60 seconds
3x 5 Heavy Good Mornings @ 135 lbs
Rest 60 Seconds

Extra:
3x 5 Deficit Dead Lifts @ 75 lbs (standing on 45 lbs plates)

There is no description for this WOD as it is stat.

Part 2) Warming Sets

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch
Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch
Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch
Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch
Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch
Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

Part 3) Heavy Attempts
1 Repetition @ 84% of 1RM Snatch
1 Repetition @ 87% of 1RM Snatch
1 Repetition @ 90% of 1RM Snatch

Alternating EMOM x 10 (5 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Back Squats

Round #1 – 3 Squats @ 70% of 1RM Back Squats
Round #2 – 3 Squats @ 73% of 1RM Back Squats
Round #3 – 3 Squats @ 76% of 1RM Back Squats
Round #4 – 3 Squats @ 79% of 1RM Back Squats
Round #5 – 3 Squats @ 82% of 1RM Back Squats

SHOULDER RECOVERY
Following today’s training, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) CFNE Bulletproof Shoulders

For time:
Buy in 100 Double unders
3RDS:
8 Power clean 30 kg
8 Front squat 30kg
8 Shoulder to overhead 30kg
50 KB Swing 16 kg
Cash out 750m row

Double Unders

Grace w/ KB's

30 Clean and Jerks (2 X 50lb KB's)

5 Rounds

10 Power Cleans 85#

10 Push Press 85#

25 Double unders