Warm Up X2
- 20 KB Swing
- 10 DB PP
- 10 Jump Pull-ups
- 1 Leg Hops up other leg back
Mobility
- Lax Ball between scapula and spine with arm extending overhead
Weight Training
Overhead Press (% off new working max): 75%x5, 85%x3, 95%x max reps
Workout
Strict Pull-up: 5x max reps (variation that allows at least 10 reps on first set)
Push-Up: 5x max reps with good form, 2x1x1 rep tempo (2 seconds lowering, 1 second pause, explode up, 1 second pause)
3 rounds for time:
15 DB Hang Power Clean
15 Push Ball
15 Slam Ball