Warm-up:
Coaches Choice
Strength:
Over Head Squat
3-3-3-3-3
Build to a moderate/heavy 3Rep
From the rack
**If member of the tight/bad shoulder club, modify with Front Squats**
Conditioning:
AMRAP 12min
400m Run
15 OHS
15 Pull-ups
Rx’d:
75#/55#
Rx’d(m):
95#/65#
Rx’d+:
115#/85#
Chest to Bar Pull-ups(15) or Bar Muscle-ups(7)
**If member of the tight/bad shoulder club, modify with Front Squats**