Warm Up
coaches choice
Strength
Jerk Balance+Split Jerk every :90 for 12 min
Workout
500 m Row or 450 m Ski
21 Shoulder to Overhead 155/105
500 m Row or 450 m Ski
15 Shoulder to Overhead 155/105
500 m Row or 450 m ski
9 Shoulder to Overhead 155/105
T1: Modify as needed
T2: As written
T3: 21s 155/105 15s 185/125 9s 225/155
Ninja Training: Gymnastics Extra Credit
3 Rounds for quality
3 Skin the Cat
8 DB Strict Press+:20 HS Hold on DBs(use wall)