2 Sets:

• 1/2 Kneeling Single Arm DB Arnold Press x 10 ea
• Banded Face Pull x 12-15
• Band Pull a Parts x 12-15

Strength:

2 Sets:

• Single Arm DB/KB Upright Row x 8-10 ea.
• Single Arm Overhead Carry x 40 yards ea.

Skill:

• Hand Release Push Ups
• Supine Row
• Sit Ups x 2

• Mobility

2 Sets:

• 1/2 Kneeling Single Arm DB Arnold Press x 10 ea
• Banded Face Pull x 12-15
• Band Pull a Parts x 12-15

Strength:

2 Sets:

• Single Arm DB/KB Upright Row x 8-10 ea.
• Single Arm Overhead Carry x 40 yards ea.

Skill:

• Hand Release Push Ups
• Pull Up
• Sit Ups x 2

• Mobility

2 Sets:

• 1/2 Kneeling Single Arm DB Arnold Press x 10 ea
• Banded Face Pull x 12-15
• Band Pull a Parts x 12-15

Strength:

A) 4 Sets:

• Behind the Neck Jerk x 3 (Work up to 65% of 3RM Behind the Neck Juerk)

B) 3 Sets:

• 3 Position Power Snatch (Above knee, Below the knee, Floor Work up to 65%)

Perform After WOD

C) 2 Sets:

• Single Arm DB/KB Upright Row x 8-10 ea.
• Single Arm Overhead Carry x 40 yards ea.

Skill:

• Strict Handstand Push Up
• Supinated Grip Pull Up
• Strict Toe to Bar

*If you can perform the pull ups strict do so. You may use a kip but try to minimize the kip and focus on the pull.  Be smart on rep scheme.  Work should be more muscle endurance vs. breathing.

• Mobility