Shoulder Prehab
3 Sets
10 Seated DB External Rotations (light)
20-30 Second Hang

WOD

3 Rounds for Time:
15 Power Cleans (115/75)
12 Toes-2-Bar
400 Meter Run

Extra Work
3 Sets:
10 Incline DB Press
20-30 Second GHD Prone Hold

Drop Set Option:
3 Sets:
10 Incline DB Press (heavy)
20 Incline DB Press (light)
20-30 Second GHD Prone Hold