WARMUP
STRENGTH
7 min
3 Push Presses
*Find a 3 RM
Dual Dumbbell Strict Press From Split
3 sets of 10 reps
5 reps with each foot forward
GOT NONE!! SKILLS
CTB / OR PULL-UP Skill
A. 5 Low Bar Butterfly circles (you can break these up into smaller sets and accumulate the reps that way) x 4
B. 3 Paused Butterfly follow throughs x 4 (Again, break these up as you need to. Start with singles)
C. 5 1-leg supported box CTB or pullups ea. side x 4
*focus on timing on 'float' position w/ toes out in front
GOT SOME!
21-15-9
BOX JUMP OVER
CTB PULL-UPS
EVERYONE!
WOD
AMRAP3
10 Power Snatches @ 75/55 lbs
4 Burpee Box Jump-Overs 24/20
REST 3 min
AMRAP 3
8 Hang Power Cleans @ 115/85 lbs
4 Burpee Box Jump-Overs 24/20
REST 3 min
AMRAP 3
6 Deadlifts @ 225/155 lbs
4 Burpee Box Jump-Overs 24/20