Warm Up
Junkyard Dog
Shoulder Prep
Strength
Performance
Find 3RM Strict Press
Fitness
3-3-3-3-3 Strict Press (Heavy, but not aiming for a 3RM. Increase weight across all sets)
WOD
Performance
10 sets of:
In one minute perform:
3 Shoulder to Overhead Anyhow @ 90% of 3RM Strict Press
Max Reps Toes to Bar
Rest 30 seconds between sets
Fitness
8 sets of:
In one minute perform:
3 Push Press @ 80% of heaviest 3 rep Strict Press completed
Max Reps Toes to Bar
Rest 1 minute between sets
Stretch
10 slow pass throughs
Shoulder Extension
Death Stretch
