A – Hang clean x 2/Shoulder to overhead x 1, rest 2 min x 4 sets, tech work on shoulder will be goal
235 across
B – Front squat – 3,3,3. rest 3 min
275-285-295
+
2 rounds for time
100 DU’s
40ft HS walk (make this a straight shot so you can practice going longer than usual without a turnaround)
3:45
This was solid….both handstand walks were unbroken, but that wasn’t the best part. The high points were going into the 2nd one, I was going to rest a little longer before starting, but I said nope, go for it, this is what you need to feel and excel. Then at around the 25-28ft mark I came close to coming down but I felt the right positions and re-gained balance and kept going.
+
C – Banded single arm KB OH carries x 40ft/arm x 3 sets, rest as needed
done
D – Lightly loaded prone scap swimmers x 15 sec constant movement, rest 45 sec x 5 sets
This actually felt really good….I did keep it super light @ 2.5 plates though