Warm Up:
Hinshaw warm up (run prep) 15 mins
Upper body lift prep (5 mins)
Review: With Dowels (15 mins)
Press/Push Press/Push Jerk
~set up ~neutral spine ~corkscrew knees ~chest up for dip drive ~receive and lockout position
Review safe positions for getting barbell off the floor (deadlift stance)
Warm up with bar and add weight ( 3 sets) 5 mins
WORK: 20 min CAP
5 rounds of AMRAP S2OH (from floor)
Every time you put down the bar, run 400 m
Score is reps
Rx: 135/95
Rx2: 115/75
Rx3: 95/65
MOD: any other weights
Note completed time in comments.
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