Week 3 Speed Overhead

Warmup

• PVC Pass Throughs
• Foam Roll Upper Back / Lats
• Shoulder Crawl

For Fun 

• Attempt Center of the Room Handstand
• Attempt Hand Stand Holding Keg
• Attempt Ring Hand Stand

For Work

• Power Clean 8X2 Work your way up to near 80%
• Warmup with Strict Press Sets
• 3X50%
• 5X60%
• 3X70%
• 1X80%

Then

• Tabata Push Press @50% Max Track Reps
• 10 Reps of 3 Keg Clean followed by 3 presses
• Kette Bell Waiters Carry Obstacle Course
• over boxes, and across balance beam
• start off with light KB, increase weight until you can't make it

• 3X10
• Kettlebell Snatch (each arm)
• Ring Pushups
• Ring Dips

• 30 Each (Break up however you want)
• Wide Grip Pullups (Focus on Negatives)
• Overhead Triceps Extension
• Dumbbell Front Raises
• Dumbbell Lateral Raises

For Torture

• 3X Hand Stand Holds for Max Time