WARM UP & MOBILITY
5-8min Follow the Coach
SWOD
15min Time Cap
A) Strict Press from Rack [3.1.X.1.]
1×5@50% of S.P.
1×4@65% of S.P.
1×3@75% of S.P.
2×2@80% of S.P.
B) Push Press from Rack [3.1.X.1.]
2×3 @90% of S.P.
WOD
Metcon (AMRAP – Rounds and Reps)
24min AMRAP:
5/5 Single-Arm Dumbell Hang Clean and Jerk #50/35
200m Shuttle Run
12 Handrelease Push Ups
25m Bear Crawl
30sec Handstand Hold
25m Plate OH Walking Lunges #45/25
40 DU’s /80 SU’s
