Seated Overhead Press - One Arm

x. Rep Scheme - 5 x 12-15, add 2.5-5 to last week

Crossover Symmetry Pulldown w/ 2 second pause at the finish

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

 

WOD

3 Rds, Each Round For Time: (partners or team, rest at least 1:1)

Sprint Assault Bike 12/10 Cal

Walking Lunges, 40 yds

20 Goblet Squat @ 35/25

10 Squat Cleans @ 95/65 (L3: 135/95)

 

Homework - Before Class

x. 2 Squat Clean + 1 Jerk, work up to 70%

x. Back Squat, work up to a quick double at 80% ... not adding weight this week

Homework - Anytime

Accumulate 10 Strict Muscle Ups OR similar progression

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