5-3-1 Deload DT

3 x 10m Bear crawl (fwd & bkwd)

Then with a KB perform for each side:
10 Breaths in side lying spine rotational stretch w/ KB raised in top arm
5 Get-up sit-ups
3 TGU
12kg-16kg

WOD:
EMOM for 10 min:
Power snatch-Snatch balance-O/H squat
Add 5kg to bar each min, if you fail take 5kg off and complete sets at that weight
30-35-40-45-50-55-60-65(f)-60-55kg

DT
5 rounds for TIME: 
12 Deadlifts @155lbs
9 Hang Power Cleans @155lbs
6 Push Jerks @155lbs

Time cap = 12min
4 rounds, 12 DL, 9 HPC, 2PJ


3 x 1 min hanging from bar - shoulder smashing in between