PreHab: Y+L+T, Scap Pull-ups, Squat Therapy
Warm-up: Pull-up Bar Hold Variations, Kip Swings, Wall Walks
Specific: Barbell Press Complex, Pull-up Variations
Strength: Strict Press 5×3
WOD:
RX: AMRAP in 9mins
3.6.9.12.15.18.21.
Push-press
Pull-ups
Burpees
RX+: AMRAP in 9mins
3.6.9.12.15.18.21.
Push-press @ 85%
C2B Pull-ups
Burpees
Option 1: AMRAP in 9mins
3.6.9.12.15.18.21.
Push-press @ 75-80%
Assisted Pull-ups
Burpees
Option 2: AMRAP in 9mins
3.6.9.12.15.18.21.
Push-press moderate weight
Ring Rows
Burpees