September 5, 2017

A. Warm Up
Coaches Choice
Mobility. Activation and Movement Prep
Scoring: Not Scored

B. Alternating Sets: Push Press, Weighted Pull-Up
5 sets of:
B1. 
5 Push Presses @ 50%
4 Push Presses @ 60%
3 Push Presses @ 70%
2 Push Presses @ 80%
1 Push Press @ 90%

B2. 5 Weighted Pull-Ups @ X%          
Coach's Notes:Start every 2.5 mins

​C. 3 Rounds For Time of Wall Ball Shots, Dumbbell Alternating Power Snatches, Push-Ups, and more
3 Rounds for Time:

1. 20 Wall Ball Shots @ 20/14 lbs
2. 16 Dumbbell Alternating Power Snatches @ 40/20 lbs
3. 12 Push-Ups
4. 8 Pull-Ups
5. Run 120 meters