MOVEMENT PREP
– Banded squats or shoulder press 5×10 reps
– squat holds or active shoulder hangs 4x30s
Back Squat
5×5@75%
-or-
Strict Press
5×5@72.5%
MetCon
12 min AMRAP
10 DB cleans 50/35
10 DB lunges 50/35
10 burpees 
MOVEMENT PREP
– Banded squats or shoulder press 5×10 reps
– squat holds or active shoulder hangs 4x30s
Back Squat
5×5@75%
-or-
Strict Press
5×5@72.5%
MetCon
12 min AMRAP
10 DB cleans 50/35
10 DB lunges 50/35
10 burpees
Elite Chiropractic 