Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's

followed by
banded ankle stretch x 30 seconds each side


Barbell overhead - get tight and stretch back with the bar holding for 3-5 seconds
Do this 4 times.
Flex the quads.
Squeeze the butt.
Tighten down the rib cage.
https://www.instagram.com/p/CTP-hVRFmvK/


Strength
OHS
8 reps @ 60%
6 reps @ 65%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%


Lacking mobility for OHS, try these instead of squatting
Super Set- 2-3 rounds

1. 90/90 Ys x 15 reps
2. squat Ys x 8 reps each side- use 2.5# and then 5# plates
3. band squat overhead press x 8 each side- light DBs for good position
https://www.instagram.com/p/CVvXoTfLg5x/



AT Home Strength
A. DB single arm overhead squats x 5 each side
B. Cossack squats x 8 each side- slow tempo, get low
C. DB pull overs x 15 https://youtu.be/owr5y-s6-Qk



WOD
"Push Through"
For Time

15-12-9
hang power cleans 135/95 115/75 95/65
HSPU or box pike hspu

immediately into

9-12-15
power cleans 115/75 95/65 75/55
push ups



AT Home Version
For Time
15-12-9
Dual DB hang power cleans
pike hspu from a box or step or cooler

9-12-15
Dual DB power cleans- one DB head must touch the floor
push ups