Shoulder fix routine Jefferson Deadlifts x 5-10 (slow and controlled)
Three Sets (lightish weight): Muscle Cleans x 5 (fast elbows!) Wall Climbs x 2-4 Rest as needed
Strength: In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (60/40Kg) 6 Burpee Box Jump-Overs
Rest EXACTLY five minutes, and then:
Team workout: In teams of three, complete as many rounds as possible in 15 minutes of: 10 Push Presses (60/40Kg) 20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Your abdominal choice ;-)