STRENGTH:
Strict Press
Build to Heavy 5 @ Tempo 21×2
—–then—–
3 x 10 @ 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 5 (1-2 reps left in tank)
– Rest as needed on Drop Sets to complete work
CONDITIONING:
EMOM 20 of:
Min 1: 12 Hang Power Clean @ 135/95 (RX+ = 155/105)
Min 2: 3 Wall Walks (RX+ = 6)
Min 3: Max Calorie Row in 1:00
Min 4: Rest
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———FITNESS OPTION———
STRENGTH:
Same as above
CONDITIONING:
EMOM 20 of:
Min 1: 12 DB Hang Power Cleans
Min 2: 6 Inch Worms w/ Push-up
Min 3: Max Calorie Row in 1:00
Min 4: Rest
