15 Minutes, Work to a Heavy:

3 Press + 1 Thruster

-then- 

 

For time:

20 Shoulder to Overhead @ 115/85

-Then- 

3 Rds

40 yd bear crawl

20 up/downs (burpee w/o pushup)

-Then- 

20 Shoulder to Overhead @ 115/85

 

Level I

Shoulder2OH @ empty bar

Level II

...as Rx'd

Level III

Press = 4 sets of 8 tempo ring dips (3 counts down, 3 hold at bottom, 3 up, 3 hold at top)

S2OH @ 135/105

*must be capable of 20 unbroken S2OH @ 135/105

 

 

Competitor homework

Back Squat @ 75%

3-3-3-3-3-3

-then- 

3 sets alternating of : 

A) 30-35 unbroken 30 lb wallballs

B) 3 Snatch first pull, heavy and perfect. 

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