19
Nov
11.20.14
Warm-up
50 pullovers
30 lunges
50 pullovers
20 passthroughs
Mobility
Shoulder/Overhead Position
Strength/Skill
Push Press – 70% x 5, 75% x 5, 5RM
*If 70 and 75% is not known work up towards a heavy 5 for 2 sets then attempt a 5 RM
METCON
For Time
20 Thrusters 95/65
20 Sumo Deadlift High Pull 95/65
20 Shoulder to Overhead 95/65
20 Power Cleans 95/65
20 Power Snatches 95/65
Every Minute you must stop where you are and perform 4 burpees
*Same weight is to be used for the entire workout and no racks are to be used for the Shoulder to Overhead and the Squats.