Strength

i) Standing Strict Press 5-5-5-5-5-5 (Ascending)

ii) Superset 4 Sets (Ascending Weight) of:

12 Side Raises

8 Front Raises

12/Side Leaning Side Raise

8/Side Leaning Front Raise

MetCon

9 Minute AMRAP of:

2 Muscle Snatches (45/65#)

2 Box Hops (16/20#)

4 Muscle Snatches (45/65#)

4 Box Hops (16/20#)

6 Muscle Snatches (45/65#)

6 Box Hops (16/20#)

Etc…