Warm up
3 rounds
10 shoulder openers
10 Egyptian squats
10 shoulder openers at bottom of squat
2 rounds
15 Hindu squats
15 sky reaches each side
1 round
10 total ultimate stretch
12 deadlift
9 hang clean
6 shoulder to over head
3 ohs
(Use pvc)
Strength
5 rep ohs
From ground
Workout
DT-ish
60 deadlifts
45 hang cleans
30 shoulder to overhead
15 ohs