BOULDER SHOULDERS!
Warm-up - 2 Rounds
- Run 150m
- 10 Wall Squats (50X0)
- 10 Barbell Press
Barbell Warm- Up
-10 Push Press (Extension)
- 5 Front Squats
-10 Push Jerk (Punch and Catch Under Bar)
- 5 Front Squats
-10 Split Jerk (Foot Positioning)
Weightlifting
Within 15 Minutes:
5 x 4 Front Squat + 1 Jerk @ 75% of 1RM
Metcon
4 Rounds For Time:
- 5 STOH (70/50kg)
- 10 Burpee Over Bar
- 15 Static Plate OH Lunge (20/15)
(12 Minute Cap)