Seated Overhead Press - One Arm

x. Rep Scheme - 5 x 12-15, build to something heavy but not maximal

Crossover Symmetry Pulldown w/ 2 second pause at the finish

x. Rep Scheme - 5 x 8, heavy and across

 

WOD

3 Rds For Time:

5 Power Clean @ 205/135 (OR 65-70%)

10 Russian Twist @ 20/14

15 Situps with med ball @ 20/14

20 Squats, ball in goblet @ 20/14

 

 

Homework - Before Class

x. Back Squat, work up to a quick double at 80%

 

Homework - Anytime

2 Rds, Not For Time:

10 Muscle Ups, ring preferred

75 Double Unders

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