WARM-UP

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

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STRENGTH

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

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CONDITIONING

For time:

“Isabel”

30 Snatches for time, 60/40kg

Rest 5:00 min

“Grace”

30 Clean and jerks for time, 60/40kg

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)