CFE:

MOB

DYNWU

4 RFT

16 Weighted Box Step Ups

16 Plate to OH

800m Run

CF:

DYN Shoulder/ Wrist WU

A. Strict Pull-ups 3 by 8-12. Rest 20-30s between Sets.

B. 50-40-30-20-10

Dubs

Push Balls (20/14)

*Perform 3 Full Snatch @ 70% after each Set, For Example; 50,50, Snatch. 40, 40, Snatch…10,10, Snatch.

C. MOB

2M Foam Roll

1M Each Leg Couch Stretch 

1M Legs up the Wall