17
01 '19
Strength
Shoulder press
3-3-3-3-3
*Aim for 5-10lbs heavier than your 4RM
METCON
10min AMRAP
8 devil’s press 50/35
50 double unders
8 dumbbell step overs 50/35
Accessory work
Shoulder of steel
Kettlebell waiter carry 200ft
Weightlifting
5 sets
3 power snatch
6 overhead squats
*Build up to max
hang squat cleans
3-3-3-3-3
Jerk
3-3-3-3-3
Gymnastics
30 strict pull ups
Core
Med ball russian twist
3×15
