Thursday
Prep
3x
3/3 BU Press
5/5 Windmills
5/5 Bent Over Rows
10 Swings
Strength
1-2-3-4-1-2-3-4 Snatches, per arm
1-2-3-4-1-2-3-4 Single Military Press, per arm
1-2-3-4-1-2-3-4 Pull ups (add weight to amplify, or use bands or do negatives to modify)
Conditioning
Double KB Complex:
5x
5 swings
5 cleans
5 snatches
5 front squats
5 MP
Rest as needed between sets
Durability
Roll upper body with ball, stretch, and 5 mins of box breathing