Movement Prep:
Shoulder Series x 1
Warm-up:
A) 3 rounds:
- Row 1:00
- 6 alternating plank reaches
- 6 spiderman steps
- 6 mountain climbers
B) 3 rounds:
- 10 hanging shrugs w/ 2 second pause
- 8 ring rows with scap retraction
- 6 push ups
- 4 see saw step to vertical jump
C) Barbell Warm Up #1
Strength:
7-5-3-1-1-1 Hang Power Clean
Conditioning:
"DT"
5 rounds for time
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)