Warm-up
Pass Throughs x10
Banded Lat Stretch 60s/side
Samson Stretch 60s/side
Stationary Lateral Banded Walks 60s
Internal/External Single Arm Band Pressx15
Push Jerk (5-3-1+)
75%
85%
95%
Add 5# to 1RM. Use 90% of that number to establish working percentages.
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
4 Shoulder to Overhead
5 Thrusters
6 Hang Cleans
7 Deadlifts