Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP across the four sets. Lift on a 2-minute clock.
WOD: 4 RFT (30 Minute Cap)
800m Run
10 Clean and Jerks (135/95)(95/65)
10 Pull Ups
RX+: (185/135)(135/95); chest to bar pull ups
Stimulus/Focus: This workout taxes your cardiovascular system and forces you to lift heavy while fatigued.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Ring Dips