A.
Every 90 seconds, for 15 minutes (10 sets):
Behind the Neck Push Jerk x 1 rep at 70-75%

B.
For time:
Run, Row or Ski 1000m

Rest until the clock reaches 10:00 minutes, then…

For time:
95/65 pound Shoulder to Overhead, 100 reps

Scaling Options:
L3: 75/55
L2: 65/35
L1: 45/25

Coach Alex’s Notes:
20 minute time cap.

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)