Shoulder to Overhead (4x3 Strict Press into 6x3 Push Press)
Move the bar from the front rack position to overhead position. Movement type may vary between strict press, push press, push jerk, and split jerk
10 sets of S2OH every 90 secs.
First 4 will be a Strict Press building to a heavy triple. Then 6 sets of 3 Push Press building to a heavy triple.
1x3 @ 0:00 - Strict Press
1x3 @ 1:30 - Strict Press
1x3 @ 3:00 - Strict Press
1x3 @ 4:30 - Strict Press
1x3 @ 6:00 - Push Press
1x3 @ 7:30 - Push Press
1x3 @ 9:00 - Push Press
1x3 @ 10:30 - Push Press
1x3 @ 12:00 - Push Press
1x3 @ 13:30 - Push Press
Metcon (AMRAP - Rounds and Reps)
Hang Power Cleans 95#/65#
Rope Pull Ups (4xME in 60 seconds)
Loop rope over pull up bar. Mimics a towel pull ups
4xME 60 seconds on and 2 minutes off
Weighted Hip Extension (3x10)
Feet flat on the floor with your shoulders on a low box/bench. The weight should rest in your hip crease and raise and lower your hips to complete a rep.
Metcon (10 Rounds for time)
10 Muscle Snatches 75#/55#