Pulling Strength, Odd-Lift Overhead Strength,

raining:

a. overhead squat @ 4212: 3-4 reps x 3 sets; rest 2-3 minutes - techkky work, no heavy loads
b1. snatch grip deadlift @ 32X1: 4-6 reps x 4; rest 1-2 minutes
b2. bottoms-up KB press: 4-6 reps x 4; rest 1-2 minutes; build on both movements if you can
+
loaded hip bridge hold (shoulders on box, knees bent, strait line from knee to shoulder; box should be about knee height; keep butt clinched the entire time and stop when you fail to or hip bends
AMRAP x 3 sets; stop at 60 seconds; if you make a minute, add load, if not, keep load the same; rest as needed between sets

Notes:

@ 5:30PM tomorrow, movement and mobility class.  Topic: overhead mobility.  Free to all!