-Warm Up-


10 shoulder openers

5 walk outs (next to bar)

10 groiners

10 Barbell RDLs

5 muscle cleans

5 strict press


Review Push Press with class



Points of performance


https://youtu.be/iaBVSJm78ko



-Strength-


Part 1


Strict press

(sets @65% or heavier of strict press)


3-3-3-3


Rest 1:30 between rounds


Part 2


spend the rest of the time working to a 1 rep max push press


-WOD-


AmRaP 6


Squat Clean Thruster


Beach brawl Weights


185/125 Rx

135/85 Rec

95/55 Masters


__________________________________


After WOD shoulder finisher


*if not enough time.. allow athletes to hang out and finish in the small gym


4 sets


8 Close grip upright row

(Empty Bar)


https://youtu.be/9KFAOm-B8e8


8 Lateral DB raises


https://youtu.be/pOmbQuGeHf8