Skill/Strength:
Mobility Clinic – Shoulders
-Explain differences between tissue suppleness and lengthening
-3 Position Banded Shoulder Stretch
-Lacrosse Ball Trap Smashing
-Lacrosse Ball Lat Smashing

Metcon:
For time
60 Chest to bar Pullups
40 GHD Situps
20 Dual Kettlebell Shoulder-to-Overheads, 53/35lbs
— Rest 5 mins —
6 rounds of
10 Pullups
8 GHD Sit ups
3L/3R Single Arm Kettlebell Hang Power Snatches, 53/35lbs
-30 min cap

Accessory Work:
Every 1 min for 12 mins do
5 Banded Strict Press, 45% 1RM Strict Press (red bands)
— then —
Every 1 min for 12 mins do
3 Banded Deadlifts, 55% 1RM Deadlift (green bands)

Mobility:
3 min shoulder smash per side