09-10-2020

Warm-up

400m Run

20 Scap Pulls

15 Big Arm Circles (Forward & Backward)

10 3D Leg Swings (Fwd/Back/Side) (es)

5 Wall Facing Squats (arms up)

3 x

10 Barbell Romanian Deadlift

10 Barbell Front Squats

5 Barbell Strict Press

5 Burpees

Mobility

PVC

Skill

15 min

Pull-up/Muscle-up Progression

WOD

4 RFT

5 Chest to Bar

10 Single Arm DB Hang Clean & Jerk (50/35)

(5 each side not alternating)

15 Abmat Sit-ups

Cooldown

3 min Bilateral Shoulder Flexion