WOD
Primer
2 Rounds:
10 Standing Shoulder External Rotation https://youtu.be/TKHZHdYThEw
10 Prone BTN Press https://youtu.be/CrVUbiqxcQQ
10 Behind the neck elbow pull throughs https://youtu.be/8cPzZOaniH8
Strength
Front Squat: warmup then 3 sets of 10 @ 60%
Conditioning
AMRAP 9:
2 Pull-ups
2 Power Snatch (115/80)
4 Pull-ups
4 Power Snatch
6 Pull-ups
6 Power Snatch
R+: Ring MU & 135/95
Extra
Conditioning
10K Bike For Time
Strength
3 sets:
10 Glute Ham Raise
30 sec Weighted Plank