A. Warm Up
3 Minutes
3 Deadlifts 135/95
3 Cleans 135/95
3 Jerks 135/95
Or whatever weight you will use for the WOD. Do not move fast. Move smooth.

B. SWOD
Press
20 @ 50%

C. WOD
WOD
3 RFT
10 Deadlifts 135/95
10 Hang Power Cleans 135/95
10 Thrusters 135/95
10 Hang Power Snatch 135/95
EMOM 3 Burpees
20 Minute Time Cap

3RFT
10 Deadlifts 85/55
10 Hang Power Cleans 85/55
10 Thrusters 85/55
10 Hang Power Snatch 85/55
EMOM 3 Burpees
20 Minute Time Cap

D. MWOD
Banded Bilateral Shoulder Flexion

Overhead Distraction with external rotation

Banded Overhead distraction