Mobilize, then:
CS activation
Monster/Lateral walks x 20 steps each
A.
Every minute, on the minute, for 8 minutes, complete:
Shoulder to Overhead x 2 reps @ 75% of your 1-RM
(you may choose between a split jerk or a push jerk, depending on what feels most comfortable for cycling that weight)
B.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat
C.
“Fran”
21-15-9
Thrusters
Pull-Ups
D.
Three sets of:
Pallof press x 10 reps per side
Rest 60 seconds
L-Sit Holds x 30-45 seconds
Rest 60 seconds