Warm-up
Banded Shoulder Warm-up
2 sets
10 Banded Pass Throughs
10 Pull-Aparts
5 Sword Pulls Each Side
5 Press Each Arm
then…
2 sets
5 High Hang Muscle Clean
5 Thrusters
:30 Wrist Stretch
Weightlifting
Shoulder Press (1×1)
Take 15 min to find 1 RM.
Metcon
Metcon (Time)
For time:
9 Thrusters (115/75)
3 Wall Walks (Rx+ 30′ HS Walk)
15 Thrusters
5 Wall Walks (Rx+ 45′ HS Walk)
21 Thrusters
7 Wall Walks (Rx+ 60′ HS Walk)
*10 min Cap
*HS walk need to be completed in 15′ unbroken segments
