3 sets as warm-up:
6 v-ups
6/side 1-arm DB hang clean & jerk
18 alternating hip hinges
Every 2:30 for 4 sets:
6 bent-over barbell rows, 20X0 – slight bend in knees, big hinge at the hips, no pause @ the top this week but ensure back touches abdomen
*accumulate 5 overhead squats w/a band/pvc/empty bar while resting, emphasis remains on improving range of motion and overhead position w/a :01-:02 pause in the hole each rep
+
AMRAP in 8:00:
8 pull-ups
16 tough 1-arm DB thrusters, switch arms every 4 reps
+
5:00-10:00 mobility work – coach-led
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