Mobility-Shoulder Prep
Warmup-Barbell Drills
A) Strength: Overhead Squats
*work to a heavy single
B) Skill Work:
Pistols/HSPU/Muscle ups/Chest to Bar
C) Intervals: Every 2 minutes for 4 Rounds complete:
15 Thrusters (95/65)
15 WB (20/14)
then, max Box Overs (24/20) in remaining time
*score max box overs
*rest 1 min between rounds
Time:
Mobility/Warmup 0-10
OHS 10-30
Skill Work 30-40
Rest/Setup 40-45
Intervals 45-End