WARM-UP


Every minute on the minute for 12:00 minutes of:
1) :45s bike erg
2) 8+8 1-Arm shoulder press
3) 12-16 Dumbbell snatches, alternating arms
4) 10-15 Sit-ups or 6-10 GHD sit-ups

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STRENGTH


Shoulder press, build up to 10 rep max in 3-4 sets. Then 3 x 10 @ 90% of the heaviest set of 10 shoulder presses.


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CONDITIONING


Metcon (time)

6 Rounds for time:
800/700m bike erg
6 Squat snatches @ 50% (of snatch 1RM)
8 Push press
10 GHD Sit-ups

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ACCESSORY

Seated 1-arm dumbbell shoulder press,
4 x 8/8 (moderate)

Skull crusher,
4 x 8 (moderate)

1-Arm behind the neck tricep extensions,
4 x 8/8 (moderate)

Core:

3 Rounds of:
:30s Sit-ups
:20s 1-Arm sideplank hip touches, left
:20s 1-Arm sideplank hip touches, right
1:00 Rest