500m run or row
2 rounds of 20 AS, 20 toy soldiers (standing still reach hi for toe touch) and 20 walking lunges with plate 25/15.
Strength Strict Press
before lift go thru skill progression with empty bar.
2 rounds of <5 each of- shrug, hi pull, front rack, OHP.>
then load for your lift….
3×5 75,80, 85%***
5 STOH (Shoulders to overhead) 135/95
(you can jerk, split jerk, pj just get OH and locked out)
15 DL 135/95
Post WOD foam roll shoulders/quad smash barbell