Baseline:
ROM drills
3 rounds - barbell complex with burpee chaser (45 - 65 lbs)
warm up to 75% of 1RM deadlift
Strength:
Deadlift 10 x 3 75% of 1RM
Work Capacity:
4 Rounds for time
20 x weigthed lunges with bar (95/65 lbs)
10 x hang power snatches (95/65 lbs)
5 x snatch grip push presses (95/65 lbs)
Durability:
3 rounds - 1 minute plank, 50 x sit-ups, 25 x wave-offs
Yoga Shoulder mobility drill