Strength/Skill:

4 Sets:

• Jump Squat x 8-10 (use 40-50% of 1 Rm)
• Rest 30 Seconds
• DB Ext. Rotation x 10
• Rest 30 Seconds
• Strict Supinated Grip Pull Ups x 8-10 (Add weight or as light of band as possible)
• Rest 2 Minutes

WOD:

For Time:

• 150 Overhead Walking Lunge 45#/25#

*There is a 10 Burpee Penalty for every time the athlete drops the weight from overhead position.