Warm-up Banded External Rotation x15 Single Arm KB Sot Press x10 2 Rounds Weightlifting Overhead Squat (3-3-3-3-3) Perform one set every 2 minutes Metcon (AMRAP – Reps) 12 Min Amrap 6 Overhead Squats 9 Hang Cleans 12 Bar Facing Burpees
