1. Bench
3 x Max Rep barbell bench at 60% of 1RM
2. 4 Rounds of:
Max reps of Strict C2B Pull ups in 2 minutes
Rest 1 minute
Max reps of Push Press 165, 115 in 2 minutes – taken from the floor, no racks.
Rest 1 minute
3. Rehab High Hang Muscle Snatch
3 x 10, one thing not mentioned in the video; once the elbows go high and outside don’t let them descend as you turn over. Work the external rotation with the humerus (upper arm) parallel to the ground.
4. Dumbbell Shrugs
3 x 12-15 – Shrug up and back, not up and forward.