-Warm Up-


2x


5 single arm dumbell push press with 2 sec pause at the top

10 shoulder openers

5 power snatch balances

10 median nerve flosses

5 lateral step ups



-Strength-



Push Press (Wk 2 of 4)


Complete a few warm up sets, and then:


70% x 3

80% x 3

90% x max reps


*:30 side plank (each side) between sets



-WOD-


AmRaP 15


2 Hang power Snatch

1 round of Cindy

4 hang power Snatch

1 round of Cindy

6 Hang power Snatch

1 round of Cindy

8 Hang power Snatch

1 round of Cindy


Continue this pattern until time expires


1 Round of Cindy =

5 pull-ups 10 push-ups 15 Air squats