SELECTION PREP

10min run/row/ski/ad

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3x10 shoulder dislocate

3x10 FDBR

3x10 LDBR

3x10 reverse fly

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2x strict press +

2x Push press +

2x Jerk + 1min rest

Start @ 75# and add 5# each round until unable to complete all 6x reps. Once failure is hit continue with same format for 2x PP + 2x Jerk. Once failure to hit all 4 reps continue with same format for 2x jerks until failure. 

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4x10 single arm KB bottoms up press

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4x 500m row @ 2k PR pace + 90sec rest

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Foam roll 

Mobility work 



Kurtis Frasier