Warm Up: Run 400 or Row 500 or DU practice, shoulder prep and Handstand holds, Squat prep (can be done between Wendler lifts as well), Mobility, band assisted pullups or ring pulls, Burgener Warmup (can be done between Wendler lifts or right after)
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Wendler Cycle 2, Week 4 Shoulder Press (Deload week)
Warm up lifts then 40%x5, 50%x5, 60%5.
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8 Round EMOM :
1 Power Clean and Jerk + Hanging Squat Clean and Jerk @ 80% of 1 Rep Max
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WOD: 15 Minute AMRAP
100 Meter Overhead Walk (KB or DB) 50 Meter and back
(Can be done outside with one trip to middle of island and back or 4 and a half trips across the room inside)
10 Chest 2 Bar Pull Ups
10 Toe 2 Bar
---------------
Wendler Cycle 2, Week 4 Shoulder Press (Deload week)
Warm up lifts then 40%x5, 50%x5, 60%5.
--------------
8 Round EMOM :
1 Power Clean and Jerk + Hanging Squat Clean and Jerk @ 80% of 1 Rep Max
--------------
WOD: 15 Minute AMRAP
100 Meter Overhead Walk (KB or DB) 50 Meter and back
(Can be done outside with one trip to middle of island and back or 4 and a half trips across the room inside)
10 Chest 2 Bar Pull Ups
10 Toe 2 Bar
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