Warm Up: 400 meter Run
10 Wall Squats
10 Yoga Push Ups
75 Second Dead Hang
10 empty bar OHS 2 second pause @the bottom
Strength: 17 minutes to establish your 10RM OHS.
*Be smart. Know approximately what you're aiming for and don't go crazy. Form comes first!
WOD: 3 RFT Of:
12 R Arm Alternating OH Lunges @22.5/15 kg DB Or 24/16kg KB
12 Body Weight Bench Press
12 L Arm Alternating OH Lunges @22.5/15 kg DB Or 24/16kg KB
Time Cap: 14 minutes.