90 secs/side Bent Over Lat Distraction
Then complete 2 sets of:
5/side Squat to Thoracic Rotations with a 5 sec hold at the bottom
5/side Deep Lunges
5 Barbell Romanian Deadlifts
5 Barbell Hang Muscle Cleans
5 Barbell Strict press
5 Barbell Push Press
2 sets of 3 at 75-80% of your 1RM
2 sets of 2 at 80-85%
2 sets of 1 at 85-90% (one weight for these last 2))
AQAP complete 5 rounds of:
6 Squat Cleans at 55% of your 1RM
8 C2B Pull Ups / 10 Pull Ups / 12 Ring Rows
Time Cap: 12 Mins
No Touch and Go on the Squat Cleans, one rep at a time.
Try to UNBROKEN for as many of the C2B Pull Ups or Pull Ups as you can
Complete 3 sets of:
15 DB Reverse Flys
Work upto a heavy 50ft Sled Push for the day.
Build to a heavy 3 rep Seated Strict Press for the day.
EMOM x 10 mins:
1. 20-30 secs OH Yolk Hold / Double DB OH Hold or Carry
2. 30 sec Sandbag Bear Hug Carry / Double KB Front Rack Carry