PVC/Foam Roll
Plyo Box Hip Flexion
Lacrosse Ball Scap Rotation
3×10 of:
PVC OHS
Kipping Swings
Banded Pull Aparts
Strength:
OHS – 5-5-3-3-3-2
*working to a heavy double for the day – SNATCH 1RM should be a good target
DIPS – RING OR RACK – 3×10
Conditioning:
10m on an ERG Concept – pick one
POST:
STRETCH w/ Upper Body Focus
Bar GYM 