Noob SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
PT SWOD
Overhead Squat 2, 2, 2, 2, 2, 2, 2, 2
DWOD
Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or behind the head. If you are bad ass, add weight to the hold by holding a plate to your chest.
Post total reps on push press and whether or not you were able to complete 5 rounds of isometric holds.
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