Friday

Pursuit

Shoulder Warm-Up Complex: 10 Lu Raise + 10 DB lateral Raise + 10 DB Front Raise + 10 Shrugs x 2

A. Snatch Complex: 1 Hang SnPull + 1 Hang SnHiPull + 1 HPS , sm build - 10 Min

B1. Seated RC x 3

B2. DB Thruster – 6-8 reps moderate wt.

B3. Tempo Ab Wheel K2e @3131 x 5 reps
    3 sets RAN

+

14 Min Amrap:

35 Heavy Rope Skips

10 Push-Up

10 DB DL

Performance

Shoulder Complex: 10 Lu Raise + 10 Lateral Raise + 10 Front Raise + 10 Shrugs x 2

A. Sn Complex:  1 Sn Pull + 1 Sn Hi-Pull + 1 HPS - sm build - 10 min

B1. RC x 1

B2. DB Thruster – 6-8 reps moderate wt.

B3. Tempo Ab Wheel K2e @ 3131 x 5 reps

    3 sets, RAN

+

14 Minute Amrap:

100 DU

21 Push Up