Warm Up:
3 Rounds:
6x Hang Power Clean - 65/45lbs
6x Front Squat - 65/45
6x Push Press - 65/45
100 meter run or 20x Step ups
Shoulder Lock and load
WOD:
Super Shoulder Press and Super Pull Up
If you do not have a 5 rep max on shoulder press then find this out first as well as max number of dead-hang pull ups.
For those that completed the last six week cycle of back squat and bench press there was an average strength gain of 20-30% in the athletes' 5 rep max. So we are going to try the same approach with the shoulder press and dead-hang pull ups. The only difference is that we will be doing 10 reps instead of 20 with the pull up.