July 13 2015

Strength

Shoulder Press
Warm-up sets: 50% x 5, 60% x 5, 70% x 5, 75% x 5, 80% x 5
Work sets: 85% x 5 x 3 sets
6am class: 5 x 10 reps @ 45% of max
Strength Assistance

5 Strict Pull-ups after each set
WOD

10 rounds for time:
5 Hang Power Snatch (95)(63)
5 Lateral Burpees Over Barbell

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