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Clapping Push-ups
Pull-ups
Dynamic Warm-Up/Burg WU
Strength:
ME Press, or Push-Press, or Jerk (choose one)
RS Press: 3, 3, 3, 3
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Strength Bias:
Strict Pull-ups: 3 x 5
Bent Over DB Lateral Raise: 3 x 10-12
Band Tri's: 4 x 4-6
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MetCon:
AMRAP 12:
2 Rope Climbs
4 KB Snatch 70/45#
8 Push-ups
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