MOBILITY & WARM UP 10′ Banded Stretch Around Trouble Area; Then:EMOM x 12 (3 Rounds) 1 – 45″ Row/Double Unders/200mt Run 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 Squat Therapy – Overhead Squats 2 Rounds Not For Time 3 OH Squats 6 DB Hang Clean & Jerk 9 HR Push Ups

CONDITIONING “Today the table of 7” 3 Rounds For Time 7 Overhead Squat #52/35 14 DB Hang Clean & Jerk #25/15 21 Hand Release Push-Ups