Warm-up: 3-in-3 of Jumping squats, Push-ups, Lazy crab (best to explain this one in person)
Mobility: 5 point banded shoulder distraction, Spiderman hold with hip movement, wrist openers
Strength: 10 min EMOM – 2 Hang Clean – practicing catching LOW – at approx. 70% of your 1RM
Conditioning: 4 RFT (with 15 min cap) of:
- 10 Hang Clean
- Run 200m
- 10 TTB
- Run 200m
Suggested weight: 135/95lb
