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
MOBILITY & SKILLS
Burgener Warm Up-SNATCH -OHS
CONDITIONING
“SHOULDERHEAD”
10 rounds for time:
5 Power Snatch #35/20
5 Overhead Squat #35/25
5 Pull-ups
Run 100m
