October 14th, 2017 – Washed Up Athlete

Warm-Up

3 Rounds:

  • :20 Handstand Hold
  • 20 Band Pull-Aparts
  • 10 Calorie Bike

Olympic Lifting

5 Sets of:

Snatch Pull + Full Snatch + Hang Snatch

Shoulder Superset

A1.) Seated DB Press 3×8-12

A2.) 1-Arm Standing DB Press 3×8-12

B1.) Seated DB Cleans 3×8-12

B2.) Leaning Lateral Raise 3×8-12

C. Barbell Shrugs 3×8-12

WOD

5 Rounds

  • 10 Thrusters (95)
  • 14 Box Jumps
  • 12 Sumo Deadlift High Pull
  • 12 Burpees
  • 10 KBS

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