2 Sets:

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Skill:

5 Sets For Total Rounds and Reps:

AMRAP in 3 Minutes:

• 3 Power Clean 135/95
• 6 Push Up
• 9 Air Squats

Rest 1 Minute, resume where you left off.

• 10 Minutes Mobility

2 Sets:

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Skill:

5 Sets For Total Rounds and Reps:

AMRAP in 3 Minutes:

• 3 Power Clean 135/95
• 6 Push Up
• 9 Air Squats

Rest 1 Minute, resume where you left off.

• 10 Minutes Mobility

2 Sets:

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Skill:

5 Sets For Total Rounds and Reps:

AMRAP in 3 Minutes:

• 3 Power Clean 135/95
• 6 Push Up
• 9 Air Squats

Rest 1 Minute, resume where you left off.

• 10 Minutes Mobility