Strength/Skill

3 SETS*

4 Strict Press (10X2)

+

4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 - Empty Barbell

SET 2 - Building Weight

SET 3 - Workout Weight

Workout

FOR TIME

1000m Row

800m Run

50 KB Swing (53/35)

40 Push Press (115/75) (95/65)

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap-

Capacity Work

1000m Row

800m Run

50 Russian KB Swing

40 DB Push Press

500m Row

400m Run

25 Russian KB Swing

20 DB Push Press

HOMEWORK

CONDITIONING

AMRAP x 12 MINUTES @ 80% EFFORT

10 Bar Facing Burpees

30 Double unders

20 Alt. DB Snatches (50/35)

30 Double Unders

-Rest 5:00-

REPEAT!

CONDITIONING/STRENGTH

1. FOR TIME @ 90% EFFORT

"GRACE"

30 Clean & Jerks (135/95)

-Rest 4:00-

"ISABEL"

30 Snatches (135/95)

-Rest 4:00-

"GRACE"

30 Cleans & Jerks (135/95)

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