A1. Static seated shoulder flexion x5 reps+5 seconds hold on each rep*
*Seated upright/back flat with legs crossed, bar/broomstick held overhead, tilt forward and move hands behind head.
*Start standing keeping DB/KB over working shoulder entire time, reach other arm down and through straight legs letting shoulder move through internal and external rotation. Very light.
A3. Empty BB OHS x3 @5551*
*Move slow and pause and correct position when needed.
A. Snatch balance+OHS
– Work on technique or build to a challenging weight for 1+1 in 10 minutes
A. AMRAP in 12 minutes
15 KBS (24/16kg)
Perform @80-90% aerobic pace, avoid redlining and keep moving.
Coaches choice (5-7 minutes)
Post scores to beyond the whiteboard.