A. Wake up the body. Light rows ok, but bike Prob better option.
B. Dynamic warmup 4-6 minutes.
C. Shoulder rotational drills , get blood flow throughout and positionally for the afternoon
D. Mark off wall – practice hspu (low volume) + warmup the clean to low volume but at the weight of this afternoon
Back SqT – Emom x 10 x 3 reps @60%
Rest 5 min
10 min climbing in heavy doubles
10 min on bike :20 on hard :40 on easy