Warm-up:
200m run then 2rds of:
12 Shoulder Taps (nose to wall)
30sec Box Shoulder Stretch
Shoulder care: I’s Y’s T’s W’s (use plates)
Strength:
Push Press
8@ 60/70/75%
WOD:
200m run
15 Ring Dip
300m run
20 Push Jerk (must be push jerk, no push press) (135/95)
400m run
20 Push Jerk
300m run
15 Ring Dip
200m run