Warm-up
3 sets
:30 Wrist Mobility
5 DB Strict Press Each Arm
5 DB Windmills Each Arm
then…
2 sets
10 Naked Bar High Hang Muscle Clean
5 Strict Press
Weightlifting
Baseline Strength Test
Shoulder Press (1×1)
*Spend 15 min finding a 1 rep max
Metcon
Metcon (2 Rounds for time)
2 sets
10 Dball Deadlifts (100/80)(Rx+150/100)
100′ Dball Bear Hug Carry
5 Dball Clean to Right Shoulder
5 Dball Clean to Left Shoulder
100′ Dball Bear Hug Carry
Rest 1:1
