SELECTION PREP

WK7

2-mile run @ moderate pace

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3x5 shoulder dislocate 

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3x20 sqt

2x5 GS w/5sec pause

2x20 lunge

2x20 single arm overhead lunge @ 20# DB

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W2H OHS

(test 1RM if needed)

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5x2 OHS @ 80%

2-3min rest between

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30-20-10 reps of each

BS @ body weight + KB Snatch @ 53#

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Foam roll

Mobility work