STRENGTH:
Strict Press
Build to Heavy 3 @ Tempo 21×2
—–then—–
3 x 6 @ 80-85% of Heavy 5 (No tempo)
—–NOTES—–
– Tempo is read 2 seconds down, 1 second pause, explode up, 2 second pause
– Focus on pressing up as fast as possible on every rep
– Work to RPE 8.5 on the Heavy 3 (1-2 reps left in tank)
– Rest as needed on Drop Sets to complete work
CONDITIONING:
——RX+——
Every 4 Minutes for 5 rounds of:
12 KB Hang Clean and Jerks ( https://youtu.be/kxAYTZSgOE8 )
8 Shuttle Runs (25’ out and back)
4 Wall Walks
——RX——
12 DB Hang Clean and Jerks
6 Shuttle Run (25’ out and back)
3 Wall Walks
——FITNESS——
12 DB Hang Clean and Jerks
6 Shuttle Runs
12 Plank Up Downs ( https://youtu.be/QOAPCSs_Cco )
——NOTES——
– Choose Weight for KBs or DBs. Should be a challenging 12 unbroken
– ON THE FINAL ROUND, PERFORM MAX WALL WALKS (OR PLANK UP DOWNS) UNTIL THE 4:00 INTERVAL IS COMPLETE
