Primer
Shoulder openers
2x:
10 deadbug flys https://www.youtube.com/watch?v=oA0HAM8fCoQStrength
10 Deadbug plate pullovers https://www.youtube.com/watch?v=j6nAKmp2fKE Scaled version https://www.youtube.com/watch?v=Lgp7zs1EEAg
5 plyo push ups
10 band pull aparts
3x
Burgener warm up (clean version)
6-8 rower pike ups https://www.youtube.com/watch?v=6O8kZDgsRmo
4/4 lateral step down https://www.youtube.com/watch?v=Csh8s7tRdvY
Oly
Power Clean 1RM
In 12 mins build to a heavy Power Clean for the day
Strength
Close Grip Bench Press
In 10 min build to a heavy 3RM
WOD
12.11.10.9.8.7.6.5.4.3.2.1
Unbroken American swings 53#/35#
*Must put the KB down between sets
For Time