WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Ski
10+10 1-Arm shoulder press
20 Banded pull aparts
10 Spike-ups with feet on rower
5 Box jumps

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STRENGTH

Shoulder press,
5 x 6 @ 90% of the heaviest set of 6 shoulder presses from last week.

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CONDITIONING

7 Rounds for time:
5 Snatches @ 65%
6 Box jumps 30/24”
7 CTB pull-ups
Rest 1:00 min after each round.

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ACCESSORY

Seated dumbbell shoulder press,
4 x 10 (moderate)

Skull crusher,
4 x 10 (hard)

1-Arm behind the neck tricep extensions,
4 x 10/10 (moderate)

Core:

3 Rounds of:
:30s Weighted candle stick toe touches
:30s 1-Arm sideplank hip touches, left
:30s 1-Arm sideplank hip touches, right