WARM-UP


Every minute on the minute for 12:00 minutes of:
1 ) :45s Row
2 ) 8+8 1-Arm shoulder press
3 ) 15 Medball bearhug squat jumps
4 ) 15-20 Banded facepulls

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STRENGTH


Shoulder press,
4 x 10 @ 90% of the heaviest set of 10 shoulder presses from last week.



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CONDITIONING


7 Rounds, every 3:00 minutes:
5 Power snatches @ 60%
10 Bar facing burpees
15 Wallball shots 20/14lb

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ACCESSORY

Seated 1-arm dumbbell shoulder press,
4 x 10/10 (Hard)

Skull crusher,
4 x 10 (Hard)

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