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HOME/OUTDOOR WOD
AMRAP 11’
11 Single Arm DB/KB Push Press
8 Burpees over DB/KB
OUTDOOR POWERLIFTING
A. Deadlift: 4 x 8 @ 70-75%
B1. KB/DB single arm shoulder press: 4 x 8-12 reps
B2. Dips (box): 5 x 8 reps
[Rest 1min before between B1. and B2.]
OUTDOOR OLYMPIC WEIGHTLIFTING
A. Muscle Snatch: 5 x 5 reps @ 20-40% E90s
B. Overhead Squat: 5 x 5 reps @ 50%+ E90s
C1. Shoulder Press: 4 x 12 reps @ AHAFA
C2. KB Row: 4 x 12 reps @ AHAFA
[Rest 1min before between C1. and C2.]