WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10+10 1-Arm shoulder press
5 Burpees
:20s L-Sit hang

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STRENGTH

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

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CONDITIONING

8 Rounds for time:
8 Toes to bar
6 Bar facing burpees
4 Overhead squats @ 60% of snatch 1RM.
Rest 1:00 min between rounds.

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 8 (hard)

1-Arm JM press,
3-4 x 8/8 (moderate)

Meadow raise,
3-4 x 6 (hard)