Thoracic, shoulders, elbows and lats w bands and balls till loose
Sotts press for double till stable
Oly:
Power snatch + 2 snatch: 70% x 2 sets, 75% x 3 sets Jerk: 75% x 3 x 5
Clean pull: 93% x 5 x 5
WOD:
10 min:
5 pull-ups
10 push-ups
1 body weight front squat ( add 1 front squat after every round)
For rounds and reps
Rest 3 min
5 min:
1 power clean 135/85
1 hspu
2 power clean
2 hspu
3,4,5 etc until time cap
AOD
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