May 22, 2017

A. Warmup
Warmup
Run 600m then, 2 Rounds
10 Lateral Lunges
10 Kneeling kick backs
10 Supermans
10 Strict Press/Push Press/Push Jerk
Mobility 12 KB Goodmorning to squat
24 PVC Passes
* Every 6 Reps: 1 complex of Push Press, Push Jerk and Split Jerk (add weight as you progress to build to starting weight for out workout today)

Scoring: Not Scored Time Cap: 20 minutes

B. Push Press + Push Jerk + Split Jerk 7 x 1

Every 2 minutes, for 14 minutes (7 sets):
Push Press + Push Jerk + Split Jerk
Coach's Notes:

Build in weight each set. From the floor

C. 21 minute EMOM of Kettlebell Swings, Wall Ball Shots, and Handstand Push-Ups

​Every 1 minute for 21 minutes (7 rounds):
Minute 1 
15 Kettlebell Swings @ 24/16 kg
Minute 2
15 Wall Ball Shots @ 20/14 lbs
Minute 3
​6-10 Handstand Push-Ups