Prehab
2 sets
KB Bottoms up carry D&B
12 Banded Y&T’s
12 banded presses
MetCon
12 min AMRAP
200 m run
15 DB thrusters
10 c2b pull-ups
Strength
2 Push press + 1 Push jerk
Take 15 min to build to a heavy set
Skill Work
“Extra work”
3 sets
15 face pulls
:30 top of dip hold
:45 side plank/side