Every 90 Seconds for 18 Minutes
Even: 1 Push Press + 4 Strict Press 
          *Bar goes to just below the chin
Odd:  12 OH Walking Lunges 

Level I - PVC OH Walking Lunge
Level II & III - OH Walking Lunge (no more than 95/65 #)

-then-

8 Minute AMRAP
8 Wallballs @20/14
8 Burpees

Level I
Wallballs @ 14/10
Level II
...as Rx'd
Level III
2-fer 1 Wallballs - perform squat with ball, toss ball to target, while the ball is in the air, perform an air squat, then catch ball and continue ... 


Competitor Homework
Alternate Between a&b with 90 seconds rest:
a) Push Jerk 4x5, UB & cycled (any rest at shoulders is a failed set)
b) Hi-Hang Squat Clean, 4x5 UB
 

 Beautiful form during a competition workout... It is possible!!   

Beautiful form during a competition workout... It is possible!!   

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