A)Warm up:400 m Run
1 minute accumulated in a squat hold
1 minute/side Couch stretch
1 minute/side banded distraction for overhead position on rig
20 Banded Good Mornings
Scap Activation
B) Every 90 seconds for 12 minutes:
Hang Clean + Clean
C) Back Squat 3 x 8 @ 55% of 1RM
Rest two minutes between sets.
D) 9 minute AMRAP:
6 x Chin ups
6 x Strict Handstand Push ups
6 x Burpee Box Jump overs @ 20″
