Weightlifting
Shoulder Press (3×5 )
*Take 10 min to complete @ 65-70% of 1 RM
*At the 10 min mark complete
1 max effort set SA DB shoulder press Left arm
Rest 1 min
1 Max effort set SA DB shoulder press Right arm
Single Arm Dumbell Press (1xME)
*Complete with DB that is tough but you can complete at least 8-10 reps
Metcon
Metcon (2 Rounds for time)
4 RFT
5 Snatch (135/95)(Rx+ 185/125)
5 Dball Over the Shoulder (100/80)(Rx+ 150/100)
Rest 2:00
2 RFT
10 Snatch (95/65)(Rx+ 135/95)
100′ Dball Bear Hug Carry (100/80)(Rx+ 150/100)
8 min cap for each
