Mobility
shoulder openings on rig
Warm-up
10 arm circles forward
10 arm circles backward
5 explosive push ups
5 wall balls
x3
10 arm circles backward
5 explosive push ups
5 wall balls
x3
Special Strength
Front squat- from rack
5×5
5×5
Metcon
10 minute AMRAP
5 snatches
10 overhead squats
15 box jumps
5 snatches
10 overhead squats
15 box jumps
Midline
1 min plank
1 min side plank
1 min side plank
1 min side plank
1 min side plank