1) push press at split position 4x3x60&
2) jerk 3x2x90%

upperback & shoulder mobility

Find 1 rm shoulder press in 12 minutes.

EMOM for 20 minutes:

ODD: 6 Push press, Medium weight
EVEN: 6 CTB

5 Rounds for time:

50 Double unders
10 DB Push press 20/10kg

Front squat 2 x 10

1. Row / Air bike (12-20)
2. Wallball (12-20)
3. DU's (40-60)
4. Rest

• Go sustainable pace.

For time:

10-8-6-4-2

Power Snatch 50/30kg
C2B pullup

40 minutes with partner
Row 750/700m, Ski 650/600m
Partner perform
Kettlebell round a head 7+7
20 step over box 24"/20"
0:30 reverse plank
15 banded deadlift

Push Press: Build to a 2RM. Rest 90s.

• Reset on each rep
• Option: 1a) DB Shoulder Press: 4 x 8. Rest 60s. 1b) Banded Pull-downs: 4 x 12-15. Rest 60s.