7.12.15

A. Strength

In 15 minutes build a 3RM Thruster and a 3RM (Perfect technique) Weighted Strict Pull up

B. Conditioning

The Athlete starts the workout on 3-2-1-GO with 21 chest-to-bar pull-up followed by 9 ground-to-overhead, 15 C2B, 6 GTOH, 9 C2B, 3 GTOH.

The score will be the time it took the athlete to complete the workout (when the last GTOH is locked out). NO TIME CAP.

GTOH weight:  80kg/55kg

Aerobic Tempo 1500mt easy Row

C. Accesory work 

Shoulder Symmetry

https://www.youtube.com/watch?v=ACAz6HFj1xE