Y U So Shoulder!?! 03.10.2015


Old School

Fitness
FIT: Push Press (4×5 From ground, heavy)

FIT : Metcon (Time)
3 Rounds
15 Shoulder to Overhead (115/85)
400m Run

Competition
COMP: Headstand (5:00 Working Window)
COMP: Handstand Hold (5:00 Working Window)

COMP: Metcon (AMRAP – Reps)
6:00 Volume Accumulation
2 Strict HSPU
2 Strict Ring Dips
4 HSPU
4 Ring Dips
*Does not have to be unbroken. If it doesn’t say “strict”, it’s kipping. Treat as movement quality priority “AMRAP”.

COMP: 3 Push Press + 1 Split Jerk (5×1(3+1); From ground, heavy.)

COMP: Metcon (Time)
3 Rounds
15 Shoulder to Overhead (135/95)
400m Run

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