Warm Up

General:

2 Rounds

20 Doubles

10 Push-ups

Specific: Coach Flow Shoulder Activation

Strength

Kneeling Strict Press

12-12-12+

Metcon

4 Rounds

2 Single Arm DB Snatch (50#/35#)

4 Single Arm DB Jerk

6 Single Arm DB Box Step Over

8 Single Arm Devils Press

20 Doubles

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