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.