Pregame:
Shoulder DROM drills
T-spine
Warm-up:
3 rounds:
5-10 Push-ups
3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)
HS walk 25 feet or Bear crawl 25 feet
Strength:
1) 5x3 Push-press @70-80% of 3RM
***
2) 4x3 OHS @70-80% of 3RM
Conditioning:
3) 10 minute AMRAP:
2 Muscle-ups (or chest-to-bar pull-ups)
4 HSPU
8 KB Snatches (4 each arm) or KBS