Pre workout mobility

Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)

25 OHS Barbell
40 Shoulder pass through

 

Atarim / Dizingoff

Strength:

strict shoulder press
0-1: 5×5 with weight from elements

2-6: establish new 5RM

6+: establish new 1RM

Technique: Overhead + Mobility drills for OH
then

Metcon:

4 RFT:

15 HSPU
75 DU

 

Intermediate

Independent part:
Overhead mobility.

Class: 10-00.

12 min EMOM
– even min 3 legless rope climbs
– odd min 20 DU.
then

MetCon:

15 min AMRAP
6 C2B Pull ups
12 KBS 32/24kg
18 Reverse lunges

Post your results to the Whiteboard.