Strength
a) Strict Press – 5×3 @ 85%+, 2×8-10 Reps @ 70%
b) Strict Pull-ups – 5×8 (supinated grip)
—Superset a/b every 3 minutes. Make pull-ups challenging whether that’s using a band or adding a weight.
Conditioning
15 Min AMRAP
10 (DB Snatch + Hang DB Snatch) 70/50#
15 Lap Shuttle Run
20 T2B
WOD Notes: Goal is 4+ rds. Choose a DB to where you can do all 10 complex unbroken (should be challenging though). 1 Lap = 6 mats (you will go around a cone each lap). T2B sub = T2R, Weighted LR, SU, or Knee ups. Try to do all 20 reps of whatever movement you choose.
Assistance
a) DB Bicep Curls + DB Skull Crushers – 3×8 + 1×12 (regular)
—Overload the eccentric part for both movements. You will have to use hips for concentric portion. Rest as much needed in between movements.
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area.