- Military press (MP) x 6 reps/side
- Swings x 20 reps
- MP x 6 reps/side
- C&FS x 8 reps
- MP x 6 reps/side
- Snatch x 8 reps/side
- MP x 6 reps/side
- TGU x 2 reps/side
- MP x 6 reps/side
Couple of minutes rest, then a super set of:
- {55 pound TGUs x 2 reps/side while alternating sides on every rep -> 20 swings with a 55 pound KB} x 2 sets
- {Mixed grip pull-ups x 5 reps -> 20 swings with a 45 pound KB} x 3 with no rest in between sets
Unfortunately, I tweaked my shoulder yesterday while rolling with someone at the brazilian jiu-jitsu class last night. At least I was able to do the workout (almost) pain free, but it started to act up during the day... so for the rest of the day I nursed my shoulder.
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