deload
- 2 sets : warm up
- 5 behind neck press + 5 ohs
- 3 x 3 : pause ohs
- *2 second pause @ bottom. focus on ROM & stability*
- 3 x 3 : ohs
5 rounds
- 3-min amrap
- 24 db hang clean & jerk
- 12 burpees over db
- max cal bike/row/ski in remaining time (athletes choice)
- rest 1- min between rounds
*score is total calories*
