Press

Warm up-

Run 10 minutes @ 80%

50 Push ups

50 Sit ups

Mobilize Shoulders


SWOD-

Strict Press- 7,5,5,3,3,3 If you want, find a new 3RM!

Bent Rows- 4 sets of 6 to 8 reps

Power Clean- 7x2 from low blocks, maintain perfect form!


Muscle endurance-

Tabata sledge hits right arm x 8 intervals

Tabata Double unders x 8 intervals

Tabata sledge hits left arm x 8 intervals


WOD-

Complete for time:

5,4,3,2,1

Tire Flips

* 200m sprint between each set*