-Warm Up- 

 

7 shoulder openers

5 KB presses

7 calf raises 

5 pause goblet squats

 

 

-Strength- 

 

Hollow body DB Flys (palms up)

10-10-10-10-10

 

hollow body reverse DB Flys (palms down)

10-10-10-10-10

 

Supinated Rows

8-8-8-8-8

 

Alternating DB press

8-8-8-8-8

 

-WOD-

 

3 rounds

 

1 minute at each station

 

Max Back Squat

1 minute rest

Max Doubles/Singles

1 minute rest

Max Hang Cleans

1 minute rest