Warm Up

Row 750m
3 rounds with dowel:
5 OH Squats
5 BTN strict press (at bottom of squat)
5 Dislocates (at bottom of squat)
5 steps each leg OH Duck Walk

Mobility:
~Banded Hip
~Banded Squat
~T Spine Mobility (crunches on double lax ball)

Barbell Prep

Performance & Sport

A1. Behind the neck Snatch Grip Push Press 5x2 Climbing

B. Snatch Balance 5x1 Climbing

C. Intensity Row
3x500m Row, rest as needed between