THURSDAY

MOBILITY/SPECIFIC PREP

S1. Banded Lats (90 secs per side)

S2. KB Shoulder Complex

5 Hang Power Snatch (L)

5 Push Press (L)

5 Windmills (L)

5 Hang Power Snatch (R)

5 Push Press (R)

5 Windmills (R)

STRENGTH

PERFORMANCE and FITNESS

Strict Press

With a 20 min Running Clock

Establish a new 1RM Strict Press

CONDITONING

Every 3 Minutes x 5 Rounds

FITNESS

6 Push Press

7 Pull-Ups 

6 Hang Power Cleans  

7 Lateral Burpee Bar Hops

PERFORMANCE 

7 Push Press 45/32.5

9 Pull-Ups 

7 Hang Power Snatch 45/32.5 

9 Lateral Burpee Bar Hops