Tuesday

Group Warm Up:
200 Double Unders or 3 Min DU Practice
w/ Barbell 45/35
5x Clean High Pull
5x Power Clean
5x Front Squat
5x Hang Squat Clean
5x Full Clean

Mobility: 
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view

Strength: 
10 Mins to find a heavy set of the following
2x Hang Clean + 1x Jerk

5 Min EMOM @ 90% of complex above
2x Hang Clean + 1x Jerk

12 MIN E3MOM for 4 Rounds
3x Shoulder Press (Heavy – no misses)
ME Unbroken Ring or Bar Muscle Ups/Pull Ups (If you can’t go unbroken then do 5 good reps)

Metcon:
9 min AMRAP
10 shoulder to overhead 135/95
10 deadlift 135/95
30 double under