Strength:
A1. Weighted Chin Ups: 3RM, then -20# for 3×3
A2. Weighted Dips: 3RM, then -20# for 3×3
or
A1. Bilateral DB Row: 4×8
A2. Weighted Push Ups: 4×8
Conditioning (Practice):
12 min AMRAP:
- 5 Power Cleans (start at 65% and increase weight each round)
- 200m Run
Mobility:
Banded Overhead Distraction: 1-3 mins each arm