Warm Up
Shoulder Mobility
5-3-1 Strength Workout (15 min time cap)
Strict Shoulder Press

Set #1 is 3 reps @ 70% of your “working” one rep max.

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%
***After Strength Workout chose either CrossFit or Accessory Movements (NOT BOTH)
CrossFit
12 Minute AMRAP
10 Snatch (anyhow) 135M/95W
5 Handstand Push Ups or 25 Push Ups
Accessory Movements
3 x 10 reps Close Grip Bench Press
3 x 5 reps Power Snatch from Hanging Position
4 Attempts Max Rep Strict Chin Ups
3 x 10 – 12 reps Glute Ham Sit ups
3 x 40 yard Dash @ 80% (rest 1 minute between each)
Cool Down
Stretching