Prep
800m run
Overhead prep
Coach's choice dynamic
Strength
Push Jerk- Build to a heavy touch and go set of 2
Conditioning
5x 3 min AMRAP
3 HSPU
6 Russian KBS 50/70
9 Box jumps 24/30
1 min rest between rounds
Recovery
Easy walk or row
Shoulder work from whiteboard by the fountain
Thread the needle
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