MOBILITY:

• Adductor triangle 15/15/15/side
• Hamstring stretch on box 30/30
• Gemini thoracic 1min
• Foam roller upper back while holding bar full extension jerk grip 3x10sec hold, rest 5sec b/t stretches
• Soft Ball Q.L. 30/30sec
• Wrist stretch 20/20/20

ACTIVATION:

• 10X B&H extension on floor (hold 5sec up)
• 10X Scapula elevation depression
• 10X Scapula pushups
• 10X Strict Press
• Strict Press BN ×10

A. SqCX1+F.S. 3-3-2-2-1-1 @ 50-60-70-80-90-?% of SqC 1RM, rest 1:30

B. 4 rounds for time:

• 10 Burpees over bar
• 8 D.L. 95/65
• 6 HPC 95/65
• 2 Shoulder 95/65

C. 15cals Assault bike, 3 sets (only slowest round count)

Rest 1min