Warm up:

2 Rounds

:10 Single arm overhead light DB hold R immediately into 6 strict press

:10 Single arm overhead light DB hold L immediately into 6 strict press

8 Alternating Hang snatches

:20 Seated Forward Fold

Build: Shoulders

Every 2:00 x 5 sets

10 Strict DB Press (2 DB’s)

:20 Sec Hold overhead after last rep

Conditioning: (10 Min Cap)

100 Alt. DB Snatches for time:

Every 25 reps stop and perform 20 alt lunges holding the DB OH or in the front rack position

Cooldown:

20 PVC or Banded Passthroughs

1:00 sumo sit and reach hold