Warm Up
Coaches Choice
Movement Prep
Skill
Shoulder Press (5@45,5@55,5@65,5@75,5+@85)
After each set, rest 30 secs and then perform
Strict Ring Dips (5,5,5,5,5+)
*add weight, if necessary
Metcon
3 rnds (@ each weight) for max reps (total of 9 rounds):
30 secs on, 90 secs of,
Power Cleans
Set 1 - 205/145
Set 2 - 185/130
Set 3 - 165/115
Score is total reps for all sets
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