August 24th

Warm up:  2 sets of row 500, jump rope 2 min

Skill:OHS 3×3

a. gh raises 3×12 unbroken, go up in weight each set if you complete 12, rest 30 sec.

b. heavy kbs 5×20 unbroken, rest 2 min.

c. ohs 7×10 unbroken, perform 10 every 2 minutes for 14 mintues