Warm up
4 rounds
10 prone press
10 shoulder openers
5 four part squats
2 TGU each side
Strength
5×15
Banded tricep pushdowns
5×10
One arm high pulls each arm
5×5
Pendlay row
Wod
3 rounds for time
20 step ups
15 hang snatch
10 hspu
Warm up
4 rounds
10 prone press
10 shoulder openers
5 four part squats
2 TGU each side
Strength
5×15
Banded tricep pushdowns
5×10
One arm high pulls each arm
5×5
Pendlay row
Wod
3 rounds for time
20 step ups
15 hang snatch
10 hspu