10.4.16

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 inchworm walk outs
:40 box shoulder stretch
10 thoracic spine rotations
10 plank shoulder taps
10 scap wall slides
30 band pull aparts

A.Strength
Strict Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 85-90%
Set 7 – 10 reps at 65-70%
Rest 2 minutes between sets.

B.Conditioning
"Wodapalooza Qualifier - Event 4"
AMRAP in 9 minutes:
3 Power Snatch (75/55)
3 Box Jumps (24/20)
6 Power Snatch
6 Box Jumps
9 Power Snatch
9 Box Jumps
Continue climbing the ladder adding 3 reps each time until 9 minutes is up