Shoulder Warm-up AMRAP 5:  
10 PVC Pass Throughs  
20 Shoulder Taps in Plank Position  
10 Push-ups (from toes or knees)  
5 Strict Pull-ups or 10 Ring Rows 

Strict Press & Push Press:
10 Reps of each, focus on these points of performance.
1) Hands outside shoulders.  
2) Full grip on bar.  
3) Elbows slightly in front of bar.  
4) Bar as close to body as possible. 
Focus on Overhead Position:  
1) Arms and elbows locked out.  
2) Center of the barbell is directly over the heel of the foot. 

Workout of the the Day:
RX:
Strict Press
7 Sets x 1 Rep

Push Press
7 Sets x 1 Rep

Push Jerk
7 Sets x 1 Rep

Level 2:
Strict Press
7 Sets x 1 Rep

Push Press
7 Sets x 1 Rep

Push Jerk
7 Sets x 1 Rep

Level 1:
Strict Press
5 Sets x 3 Reps

Push Press
5 Sets x 3 Reps

Push Jerk
7 Sets x 1 Reps

Accessory:
3 Sets:
20 Banded Lat Pull Down
20 Single Arm Banded Row
20 Medium Band Banded Curls

Stretching:
3 Sets
:30 Windmills Forward
:30 WIndmills Backward
:30 Standing Wall Slides
:30 Alternating Overhead Lunge

AUX:
Midline 1:
3 Rounds:
20 Banded Side Steps (Right & Left)
20 Single Leg Glute Bridge (10/10)
20 Superman Rocks

Midline 2:
AMRAP 15:
:60 Double KB Front Rack Hold (hold at chest)
20 Strict Knee-to-Elbows

Skill:
8 Rounds:
On a :90 Clock:
5 Touch-and-Go Snatch

*Focus on the descent of each lift and returning the bar as quickly and efficiently as possible. Each set should be unbroken and fast (try keeping your sets at :10 or less)

Engine:
For Time:
50-40-30-20-10
Mountain Climbers
Hollow Rocks

-Complete 1 Shuttle Run* after each round.
*Shuttle Run = 30′ out and back, 60′ out and back, 90′ out and back, 120′ out and back, 150′ out and back.

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