Warm up(0:00-10:00)
10 jing jangs
active spiderman

10 jing jangs
active samson

10 jing jangs
active dive bombers

db warm up-5 each
strict press
reverse lunge
straight leg deadlift
reverse lunge
strict press

Mobility (10:00-15:00)
1:00 min front rack stretch
:30 sec chest stretch per
1:00 min wrist stretch

Pointers/skill(15:00-20:00)
db cleans- pull yourself under db.
Prep: 3 db deadlifts, db hang clean, db power clean

pull ups-long hollow body, use hips to kip.
Prep: 10 scap pull ups, 5 kip swings, 1-3 strict pull ups, 3 pull ups

db shoulder to overhead-use hips, lockout with full range of motion, do NOT drop dumbbells. Use a weight that you can control to the ground.

Fittrain(20)
20-10-5-10-20
db cleans 35/20-challenge up 50/35
ring row/pull ups-challenge up c2b
db push press 35/20-challenge up 50/35

Opt(12)
250m row on the 2:00 x6
5x5 back extension
Iso-core
3x10
tricep kickbacks
s/a row
concentration curls
hollow rocks
superman

Finisher
30 w-raise
60 rtw
1:00 min shoulder distraction per