Warm Up: – AMRAC 8
4 thrusters @ bar only (4 sec pause)
8 shoulder press @ bar only
8 behind the neck shoulder press @ bar only
Burgener X 3’s
Strength: – Shoulder Press – E:2 min
5 reps at the following loads:
50, 55, 60, 65, 70, 75, 80, 85%
THEN ; 10 reps @ 75%
WOD: – 5 rounds for time:
20 wallballs @ 20/14
10 Deadlift @ 225/155
