CrossFit
Metcon (No Measure)
External Rotation x20
Close Grip OHS x15
Split Jerk (5×3 @ 70%)
Perform 1 Set every 2 minutes
Metcon (Time)
x 5 Thrusters @ 135/95
x9 Toes 2 Bar
6RFT
Metcon (No Measure)
Extra Work
Core strengthening
Banded Back Ext
3×15
Weighted Plank
3×30 Sec.