Monday

SKILL

 

Dynamic Warm-Up (coach’s choice)

 

then…

 

2 Rounds

 

5 MB Cleans

5 Wall-less MB Throws

5 MB V-Ups

 

STRENGTH

 

A. Strict Press  (build to heavy triple)

3-3-3-3-3 – Every :90 sec

B. Push Press (build to heavy double)

2-2-2-2-2 – Every :90 sec

C. Push Jerk (build to heavy single)

1-1-1-1-1 – Every 2 min

 

WOD

 

30-20-10

 

CTB Pull Ups

OHS (95/65)

 

L1 – 21-15-9 (65/45-35)

L2 – 75/55