Warm up
Mobility
+
2×10 PVC Shoulder Dislocation with plate
1×20 Overhead Shrug
2 rounds: 200m run, 10 kneeling kettlebell press (5D-5G)
Skill
Complex Shoulder to Overhead
1 Power Clean,
2 Push Press,
2 Push Jerk,
2 Split Jerk
Met Con
3 rounds for time of:
Run 400 meters
10 Shoulder-to-Overheads
End Of The Wod
Core Training