Mobility:
Shoulder Band Resistance: 10-20
https://drive.google.com/file/
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/
Strength:
Clean Pulls
5-5-3-3-3 Warm Up then go heavy without failing
Shoulder Press
5-3-3-3
85%-90%-90%-90% of 3RM
Strict Pull Ups
4x ME (Don’t go to failure)
Metcon:
10 Min AMRAP
3 Suicides
7 Pull Ups
11 KB/DB snatches 53/35