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WARM-UP
1) 400m Jog
2) DB Shoulder Warm-Up
3) HSPU Practice
4) Push Press Warm-Up
STRENGTH: Push Press, 16RM of day x 3-4 sets
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Weighted T-Spine Extensions
3) Pec Smash
4) Sun Dial Stretch
WOD: Perform 12 rounds of the following for time:
3 Power Cleans (135/95)
6 HSPU
9 Push-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Side Plank w/Hip Hike, 12-15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)