Friday

Friday

Shoulder to Overhead Complex
In 10 minutes, work up to a heavy set of 1 Shoulder to Overhead Complex

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon (Weight)
15 minute EMOM (1 movement each minute)

Minute 1 – 15m Loaded Carry (yoke, zercher, front rack)

Minute 2 – 15m Standing hand over hand sled pull

Minute 3 – REST

Metcon (Time)
3 Rounds for time:

400m Run
10 Double KB Push Press (2 @ 53/35)
8 Bulgarian Split Squat / side @ AHAFA
10m Single Arm KB Front Rack Carry / side @ AHAFA

Time Cap: 20 min.

2018-07-27