Warm-up
Drom
Dynamic warmup
Foam Roll Upper Back/Lats/Chest
Use bands and balls
Power
4 Rounds
SB Explosive Shot Put with Partner (5/5)
Strength
3 Rounds
Bent Over BB Rows (10-15 reps) (Wide Grip)
Negative Pull ups (10-15 reps)
Review : clean and press and warm up for wod
Metabolic Conditioning
Metcon (Time)
4 Rounds for time:
(10) barbell or DB Hang Clean to Press 135/95#,95/65#, 65/45# 50/35#,35/20#, 20/15#
(10) sit ups
200m row