STRENGTH

1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.

1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s.

2) Warm-up for Metcon x 3 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press

CONDITIONING

Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)

Accessory/Recovery:

Rusin Triset x 2-3 rounds. No rest.
Then,
Oscillatory foam roll lats x 60s each.