A: WARM-UP
- arm circles + crosses + reaches
- shoulder pass throughs + wrap arounds
- x10 (5 pogo hops + 1 burpee)
B: Press specific mobilty
10:00 to prep wrists, shoulder, and T-spine
C: Press to 1RM
20:00 to build to single repitition maximum
D: MetCon
5 rounds , 1:30 clock| REST 1:30
- 1 hang power clean #PR 1RM
- 2 power jerk #PR 1RM
- 3 muscle-up (6 ctb pull-up + 6 hr push-up)
- amrap hand release about face burpees