3 Rounds:

*Exercises to be performed with a light kettlebell or weight plate

30 secs of Skipping/Double Unders

Halo x 20 reps (10 each direction)

Windmill x 20 reps (10 per side)



Overhead Shoulder Extension (30 secs per side)


WOD A) OH Press –

Eccentric Loading: 4×3 (4:1:1:1 count) *Athlete should aim to build to 110-115% of 3RM in last set

*Athlete can either “jerk” weight back overhead or use a spotter either side of bar. 15 mins for this portion of the workout.


WOD B) 4 Rounds For time:

7 Front Squats (135/95lb)

7 Shoulder to Overhead (135/95)

7 Box Jumps 30/37”

*Remind athletes that we want INTENSITY – use a weight that will be unbroken for at least 2 rounds. Should be no more than a 10 min WOD.


WOD C) 3×8 GH Raises – Strict. Or 3×12 Hip Ext.