Brian and Justin

Strength

Overhead Squat — 3 rep max

Spend 20-25 mins warming-up and gradually increasing your OHS until you reach your 3 rep max.
– High Chest
– Look forward (not down)
– Hip crease below knees at the bottom
– Active shoulders

ATHLETE’S CHOICE on the MetCon

Choose ONE of the following WOD’s to complete:

WOD 1
12 min AMRAP

15 Deadlifts (95/65lbs)
12 Hang Cleans (95/65lbs)
9 Shoulder to Overheads (95/65lbs)

Scale: 75/55

WOD 2
12 min AMRAP

12 Deadlifts (115/80lbs)
9 Hang Cleans (115/80lbs)
6 Shoulder to OH’s (115/80lbs)

Scale: 95/65

WOD 3
12 min AMRAP

9 Deadlifts (135/95lbs)
6 Hang Cleans (135/95lbs)
3 Shoulder to OH’s (135/95lbs)

Scale: 115/80

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