Thu. Dec 8, 2016

ME Upper

Warm-up

In partners:
2x
30 seconds stations
1 Partner Ring rows
1 Partner Max height wallball push press (this is a wallball without the full squat)
Switch

Spoto Presses 

3rm
1xAMRAP @90% 1xAMRAP @80% (using regular bench

-OR-

Push Press to Push Jerk 

Find Max 1rm Push Press directly into 2 Push Jerk
2x5
Push Jerk @1rm Push Press

ACCESSORY WORK

3x
12 T-bar Chinup grip rows (palms facing up)
1 minute DB Shrugs AHAP
5 Drop sets, DB Curls (strict. Keep hips and shoulders against the rig at all times)

Metcon

Buy-in 1min Max Reps DB floor press AHAP
5 min AMRAP:
1 Legless Rope Climb
5 Ring Pushup
Buy-out 1min Max Reps DB floor press AHAP