Strength:
Push Press
3×5
Increase weight each set, resting 90 seconds between sets
WOD:
3 Rounds for Time:
21 Situps
15 Wall Balls 20/14 LBS
9 Calorie Row
Mobility:
Couch Stretch/Olympic Wall Squat
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Spend 15 Minutes to establish a Max Load for 3 Position Clean + 1 Jerk
2. Clean Pull 5×3, Perfect Eccentric motion
3. 10 Minute Muscle Up volume/Skill Work
4. Scale WOD to GHD’s