PreHab:
Shoulder Prep
Hip Prep
Warm-up:
KB Complex
Thrusters (build to 50% of your squat clean)
Strength:
EMOM for 10mins
1 Thruster (build each round)
WOD:
21.15.9.
Thrusters
KB Swings
Talk with a coach about your goals, get the plan to achieve them.