STRENGTH:
3 SETS OF 6-8 REPS PER SIDE
DB ARNOLD PRESS
DB REAR DELT RAISES
DB LATERAL RAISES
AS HEAVY AS POSSIBLE REST 90 SECONDS BETWEEN SETS
METABOLIC CONDITIONING:
EMOM 24 MINUTES
MIN 1: 5 HANG POWER CLEANS
MIN 2: 7 BAR FACING BURPEES
MIN 3: TOUCH AND GO POWER SNATCHES 115/80
MIN 4: 42 DOUBLE UNDERS