Overhead prep 
2 sets100 feet per exercise 
1. Bent Arm Waiter Walk: Maintain tension in the lats instead of the bicep. If you struggle getting the upper back and lats tight before you jerk, this can help! 
 
 2. Straight Arm Waiter Walk: Extend through the shoulder and push up into the plate as hard as you can. Elbow should be locked out.
 
 3. Suitcase Carry- Stand up tall by maintaining a tight upper back and 360 degree pressure in the core to keep the weight from pulling you sideways. This is a great unilateral core exercise that also requires you to keep the lats tight.
 
 
 
 
 
Strength
Wendler week 3
Bench press
5 reps @ 75%
3 reps @ 85%
1+ reps @95%


Cardio Craze
For Time
500m row
30 burpees over the erg
500m row
20 burpees over the erg
500m row
10 burpees over the erg
500m row
 
Oh My Core
3 sets
75 feet heavy farmer carry
1:00 forearm plank hold
1:00 rest