
Warm up–
Thunder
10 OHS
Dynamic stretches
Shoulder mobility
Strength–
Pendlay row
6-6-3-3-1-1
Conditioning–
12 min EMOM
5 Hang cleans (115#/75#) Rx+ (135#/95#)
5 Strict pull ups
Warm up–
Thunder
10 OHS
Dynamic stretches
Shoulder mobility
Strength–
Pendlay row
6-6-3-3-1-1
Conditioning–
12 min EMOM
5 Hang cleans (115#/75#) Rx+ (135#/95#)
5 Strict pull ups