Warm up
3 rounds of:
10 banded shoulder dislocates / passtrhoughs
10 scap pushups
1 min row
10 empty-bar strict press
Strict Press & Push Press
Part A - Strict press 5x5 building to a heavy set
Part B - Push press 3x5 @ 65-70% of clean & jerk 1RM
Conditioning
4 rounds for time:
10 box jumps 24/20 in
15 sumo deadlift high pulls 75/55 lbs
200m run
Time cap: 14 min
EVF360
Part A
20 min to perform 4-5 sets of:
50 per side ft. double DB offset walking lunges (overhead and front rack)
10 bent over DB rear flyes
5 per side KB/DB Turkish situps
5 per side half kneeling single DB shoulder presses
Part B
4 rounds for time:
10 box jumps 24/20 in
15 American KBS 32/24 kg
200m run
Time cap: 14 min