Fitness
Shoulder press
Every 2 minutes for 5 sets-5 reps-65-80%
WOD
"Genie"
30-20-10
Hanging knee raises
Hang power cleans (75/55)
Performance
Shoulder press
Every 2 minutes for 5 sets-5 reps-65-80%
WOD
"Genie"
30-20-10
Toes to bar
Hang power cleans (95/65)
Competition
Shoulder press
Every 2 minutes for 5 sets-5 reps-65-80%
WOD
"Genie"
30-20-10
Toes to bar
Hang power cleans (115/75)