SWOD

Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.

*12 minutes

WOD

6 Rounds
15/12 Calorie Assault Bike
3 Sandbag Cleans (120/80)

* Target time: 7-9 minutes
* Time cap: 12 minutes

Weightlifting

Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.

*12 minutes

10 Sets
1 Hang Power Snatch + 1 Snatch 70-75%

*Squat the last Snatch
*15 minutes