Updated: Feb 15, 2021
Warm up: 3 Rounds
5 Dislocates
5 Scap Retractions
10 Band Pull aparts
10 DB Powell Raise both arms
10 Plate Rotations
10 Seated overhead plate press
Strength: Find a New 1RM Shoulder Press
Conditioning:
12 MIN EMOM
6 Push Press (125/85) (115/75)
8 Box Jump Overs (Rx+ = 10 BJO)
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups