Warm up

6 cat cows

6 ps elbow openers in a kneeling position

T spine and lat release with peanut

Clock Planks .. both directions

shoulder warm up with bands

10 hollow rocks … foundation of the beat swing

beat swing … think open and close shoulders …

Strength

10 minute EMOM: 2 power snatches 4 O/H squats/// look up your 4 rm for O/H squats

Cleans and Front squats or Kettlebell can be substituted for those with shoulder issues…..

or 8 ps back rack step ups

*Ascending weight as form allows

10-9-8-7-6-5-4-3-2-1

strict ring dip (Bench or overhead)

strict knees to elbows.. hanging made sure to do external rotation of shoulder while hanging

single arm kb front rack squat (53/35lb) ps folks

*20 minute cap