3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s
2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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1 Power Snatch + 1 Hang Squat Snatch
7x2 @65% of 1rm
with running clock do a set on 000,130,300,430,600,900

6 rounds each (you go / I go full rounds)
5 front squat 82,5/55
10 chest to bar
20 double under / 30 single under

LOAD

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

• Supine external rotation with a band – Place tension on the band once in external rotation by straightening the leg. The full range is reached when the shoulder starts to lift/round forward, or when stretch is felt deep in the shoulder – 15 reps each side, 5 sec eccentric with a pause at max internal rotation.

• Lateral DB raises – Lifting both arms to approximately shoulder height, palms facing down - 15 reps.

• Prone, wide row into external rotation – Can perform on bench/box. Begin with a small plate, progressing to DBs. Keeping shoulders down and back throughout the movement. Avoid arching to complete movement. If compensations occur, reduce range – 12 reps.

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Wall angels – Shoulders, elbows and hands should be against wall throughout the movement. Reduce range if unable to maintain contact – 7 reps.

• Sharapovas – Keeping forearms vertical and shoulders down. If elbows flare out reduce range – 7 reps (up and down).

PREPARATION

2 rounds:

• Supine lying internal/external rotation smash with lacrosse ball – Keeping shoulder down throughout movement (i.e. not allowing it to lift off ball or round forward). The forearm should be the only moving body part during mobilisation – 7 reps internal and external rotation each side.

Tempaus

3rounds:
8+8 Db bench press
10 snowangel
12 Ghd hip extension/ barbell good morning

Day off

10 Rounds for time:
3 HSPU
6 Deadlifts 100/70kg
12 Push-ups
24 DU

Superset x 3 sets

DB Push Press x 8-10.
Rest 45s.
Double DB Rows x 8-10
Rest 45s.

Bonus points for holding the lockout on the PP for :01 each rep!
Use the same weight for both movements.
Use last week as guide and aim to improve somehow!