MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Bike or Row
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Kipping – Press (Strict-Push-Jerk): Then:
3 Sets with an empty barbell
1 Front Squat + 3 Strict Presses
2 Front Squat + 3 Pausing Push Presses (pause in dip position)
3 Front Squat + 3 Push Jerks
CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #60% 3RM
Pull Ups
Time cap 15′