Mobility: shoulder focus

Technique work: OHS, SDLHP

21-15-9

– Overhead squat (95/65)

– Sumo deadlift high-pull

Surprise after-party

3 sets:

– 8 tough Hang Power Cleans (focus on hip extension)

– 8 Toes to Bar

rest 2 min

4 sets:

– 10 tough KBS

– 10 burpees AFAP

– sprint 100m

rest 3 min

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-5 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds;
and then,
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up

3 rounds of:

Clean pulls x 10 @ 21×1

Rest 90 seconds

Rings dips x max reps

Rest 90 seconds

then…

Weighted Pull-ups

4-4-4-4

– in between sets work on hip/shoulder mobility

then…

3 rounds AFAP:

– 400m run

– 15 thrusters (95/65)