Warmup:  Shoulder Health and Mobility

W.O.D Multiple levels

3 Min AMRAP of

  • 3 x Strict Press 95/65
  • 3 x Strict HSPU

Rest 2 Mins

Row 500M for time

Rest 2 Mins

3 Min AMRAP of

  • 6 x Push Press 115/75
  • 6 x Kipping HSPU 

Rest 2 Mins

Row 500M for time

Rest 2 Mins

3 Min AMRAP of

  • 9 x Push Jerk 135/95
  • 9 x Strict Push ups

Rest 2 Mins

Row 500M for time

____________________________________________

OLY Group: 

  • Back Squat: 40% 3 x 5 reps Speed squats (Slow drop, fast up)
  • Take 15 Mins to Build to a Heavy Single Snatch for the Day
  • 12 Min Every other min:  2 Snatches @ 90% of 1 Rep Heavy
  • Take 15 Mins to Build to a Heavy Single Split Jerk off the rack for the Day
  • 12 Min Every other min:  3 x Jerks @ 80% of 1 Rep Heavy
  • KB Strict Press:  10 reps x 4 sets (Alternating arms)
  • CORE:  50 reps GHD Situps

Comment