Tuesday 14, August 2018

Warm up
Lead by Coach

Ready
7 min AMRAP
Double KB OH walk - focus on ears at biceps
Right arm OH - bell up (left side farmer carry)
Left arm OH - bell up (right side farmer carry)
15 suitcase deadlifts

Strength
Strict Press
7-5-3-3-3 at 65/70/80/80/80%
OR
Jerk
7-5-3-1-1-1 at 65/70/75/90/90/90%

Metcon
6 x 3 min EMOM
10 burpees
20 wall balls 20/14lb
250m row

Extra Credit
4x
Pistol walk - down and back AHAP
20 seated DB shoulder press
20 OH tricep extensions