Friday 8/9

Fitness


Shoulder press

10 minutes to build to a 3 rep max


WOD

"Azizi"

4 sets

4 minute AMRAP

60 single unders

20 db single arm hang clean and jerks (35/25)

Rest 2 minutes


Performance & Competition


Shoulder press

10 minutes to build to a 1 rep max


WOD

"Azizi"

4 sets for reps

4 minute AMRAP

60 double unders

20 db single arm hang clean and jerks (50/35)

Rest 2 minutes


Notes:

We will start the day by find a max shoulder press.  Build to a max in 4-7 working sets and try to set a new PR.  For this workout try to keep a steady pace the whole workout.  For the hang clean and jerks you must do 10 on one arm and then 10 on the other arm.