AD
A. Seated Single Arm DB Press 6-8 @ 30X2; Rest 30 sec/ Rest 2 Min x 4
B. Partner Assisted Pull Ups AMRAP @ 40A0; Rest 1 Min x 4
Fitness
A. Shoulder Press 6-8 @ 30X1; Rest 2 Min x 4
B. Partner Assisted Pull Ups AMRAP @ 40A0; Rest 1 Min x 4
+
3 Rounds for Time:
20 Sit Ups
20 KB Swings
Run 400M
Sport/ Competition
A. Power Clean- Work up to a heavy single
B. Back Squat 5, 5, 5 @ 20X0; Rest 3 Min
+
Row 30 Sec @ 85%
Row 30 Sec @ 50%
x 10