Warm-up
Banded Shoulder Warm-up
2 sets
5 Pass Throughs
5 Pull Aparts
5 Sword Pulls (each side)
5 Press (each side)
then…
:30 Push-up Plank
5 Barbell Muscle Clean
5 Strict Press
:30 Push-up Plank
*Rest and repeat with a little weight added to the bar
Push Press Technique
Weightlifting
Push Press (1×1)
*Spend 10 min working to a heavy single.
Right into….
Push Jerk (1×1)
*Spend 8 min building to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
8 Burpee Box Jump Over (24/20)
8 Hang Power Snatch (95/65)
8 Thrusters (95/65)
