MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
2 Shoulder to Over Head #52/35
4 Push Ups
6 Air Squats

Round 2 – Same repetition scheme as round 1, but now with working load:
1 Shoulder to Over Head #52/35
2 Push Ups
4 Air Squats

CONDITIONING

“Modified Chief”

5 Sets
3:00 Amrap
3 Shoulder to Over Head #52/35
6 Push Ups
9 Air Squats
– rest 1:00 between sets –