Part 1:

5 Sets

3 Shoulder Press

10 Second Rest (Re-Rack)

5 Push Press

*Athlete should return bar to rack during 10 second break

*Ascend in weight following each successful set

Part 2:

7 Minute AMRAP

5 Power Snatches (135/95)

5 Overhead Squats (135/95)

10 Ring Rows

*If you are still trying to get the hang of the overhead squat, you can definitely set up a second, lighter bar.

Part 3:

3 Minutes

Row for Max Meters