Warm-up

3:00 bike, row, ski

Then…

3 Sets:

:20 Tuck hold
10 Scapular pull-ups
10 KB presses, each arm
10 Pineapple pickers

Strength/Skill

Push jerk

3-3-3-3-3 from the rack, weight by feel

WOD

4 Sets for max reps:

:45 Shuttle run, 50′
:45 rest
:45 Strict DB press 35/25
:45 rest
:45 Sit-ups
:45 rest

• Use 2 DB’s, alternate one arm pressing while the other rests DB on the shoulder.