Warm Up
3 Rounds
5 Band Pull Apart Complex (1 OH Pull Apart+1 in front)
10 Alt Samson Lunges
5 Dolphin Push Ups
10 rev Hand Spider Lunges
Strength
Shoulder-to-Overhead Complex
Prep (12 Min)
1×10 Strict Press w/ bar
2×5 Push Press
3×2 Power Jerk+1 Split Jerk working up
Work (12 Min)
Every 1:30 for 8 Rounds
Rounds 1-4, 1 Push Press + 1 Power Jerk (at same weight)
Rounds 4-8 1 Power Jerk+1 Split Jerk (at same weight)*
*May raise weight 5-10% between rounds 4-5 if all sets of PP+PJ were good
Metcon
3 Rounds For Time:
12 Alt DB Snatch (M:70/55/40, W:50/35/25)
12 Push Ups
36 Double Unders (Scale to 12 Mountain Climbers+ 36 Single Skips)
