Warm Up
3 rounds
8 lying shoulder rotations with obstruction
10 OHS
20 russian twists
Mobility
Thoracic shoulder opener 3 x 20s

*Use foam roller and barbell

Strength
SOTT PRESS
Moderate weight
SOTs press 3×8 reps
If movement looks ugly go to scaled

Scale: Seated SOTs press

Metcon
CF.18.05.18
5 rounds
21 V-sit
15 Hang Power snatch 45/30
9 OHS 45/30

Scale:
Weight – if cannot string together 10 PS in a row

DB snatch, DB goblet squat – if new to movement or restricted by mobility