GJ Prep

S w/u

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20x dislocate

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10min light weight TGU practice

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warm up seated DB OHP
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Seated DB OHP strip sets to failure

M: 40#-30#-20#

FE: 25#-20#-15#
* i.e. max reps to failure @ 40# DBs, once failure is hit drop weights to 30# DBs and repeat. Repeat process until failure hit with 20# DBs.
3 sets, rest 3min between
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15min AMRAP
5x T2B + 10x single arm KB snatch (5L 5R) @ 16/23kg + 15x Box jump @ 16”
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Cool down with foam roll and mobility