LOAD

2-3 rounds, 60-sec rest between rounds.

• Face pull with Y press – Avoid arching with back. Top position should be snatch width (easier), or clean&press width (harder) – 12 reps.

• Prone behind the neck press with barbell – Avoid lifting the head or arching off the ground during movement. Perform within range, avoiding compensation (aiming to build to full range over time). Small weight with wooden dowel can also be used – 12 reps.

• Posterior shoulder trio – Difficulty/fatigue level of 7 out of 10 before transitioning to next movement in the trio – For reps.