June 27, 2017

​A. Warm Up
2 Rounds:

15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders
250 Meter Moderate Row
5 Spiderman and Reach, each leg
20 Shoulder Taps (Try box shoulder taps if you can)
Scoring: Not Scored

B. Shoulder Press 6 x 3
Every 90 seconds, for 9 minutes (6 sets):
3 Shoulder Presses

Coach's Notes:
Not a superset. Build to a heavy 3 reps across all three lifts. Finishing one movement across four sets before moving to the next.

C. Push Press 6 x 2
Every 90 seconds, for 9 minutes (6 sets):
2 Push Presses

D. Push Jerk 6 x 1
Every 90 seconds, for 9 minutes (6 sets):
1 Push Jerk


E. For Time: Rowing and Man Makers
​For Time:
In teams of 2

1. Row 2000 meters
2. Man Maker @ 25/45 lbs

Time Cap: 12 minutes
Coach's Notes:
Partner A rows as many calories it takes Partner B to complete 5 ManMakers then switch
2 scores here... how fast you finish as a team and how many man makers you do as a team.