October 4, 2017

​A. WARMUP
Coaches Choice
​followed by an empty bar set
Cap this at 15 minutes!
Scoring: Not Scored

B. Shoulder Press 8 x 5
Every 90 seconds, for 12 minutes (8 sets):
5 Shoulder Presses @ 75%

C. Barbell Z Press Max Reps
Max Barbell Z Presses

Coach's Notes:
Stay light - EB focus on mobility

D. For Time: Double-Unders, Rope Climbs, Dumbbell Snatches, and more
​For Time:

1. 20 Double-Unders
2. 3 Rope Climbs 12 meters
3. 30 Double-Unders
4. 30 Dumbbell Snatches @ 50/35 lbs
5. 40 Double-Unders
6. 40 Air Squats
7. 50 Double-Unders
8. Farmers Run 240 meters @ 24/16 kg

Time Cap: 20 minutes
Coach's Notes:
DB SNATCHES ARE 15/ARM RX+ 55/40+