Warm Up: – AMRAC 8
10 wallballs
10 power cleans @ 75/45
10 OH lunges @ 75/45
10 pullups
6 min to build to 65% BS 1RM
WOD Prep: – E:90 sec for 6 min (4 sets)
5 Back squat @ 65% – NTE 75%
E:90 sec for 12 min (alt sets)
1. 5 behind the neck push press @ 115/75
2. Banded shoulder mobility
WOD: – Open WOD 11.3
AMRAP 5
Clean & Jerk 165/110 (Masters 135/75)
