Warm up- Max effort triple jump-3mins
Mobility- shoulder dislocates x 20
-banded shoulder distraction 1min each arm
Barbell prep-5mins
Olympic lifting
Level 1-hang clean 3×3(heavy) clean pulls 4×2(Max)
Level 2-EMOM X15mins Clean pulls x2
WOD-partnered : 5rnds each
10/10 DB/KB snatch at the same time
Buddy carry 50ft
