ASSESSMENT:
1a. Seated External Rotation (10# p/hand 8+ reps)(10% CCBP
1b. Powell Raise
2. Pull-Up 3010
3. Weighted Pull-up @3010 (33% of 1 RM)
4a. Standing Press 65% of Chin-up Ratio
4b. CCBG 96% of Chin-up
STRENGTH:
A. Pistol Work to Floor (Hold Plate and Release Foot)
B. 3 Tempo Double KB Front Squats @ 3211*
C. Muscle Clean From Hang
D. Sotts Press Complex
E. Narrow Grip OHS
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