WOD
Strength (load)
Shoulder press 5 x 7. Every 3:00.
Metcon (quality)
EMOM for 12 minutes of:
1 ) 7 DB hang power cleans + 7 push press
2 ) 14 Wallball shots
*Choose moderate weight dumbbells.
Accessory:
A )
3 rounds:
20-40s Dumbbells overhead hold
20-40s Ring support hold
20-40s Chin over bar hold
1-2 min rest between rounds
B ) 70 Muscle snatches from the hips – light. Split anyhow.
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