GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
10 Supinated Grip BB Row
5 Strict Press
10 Pronated Grip BB Row
5 Push Press
10 Front Squats
5 Push Jerks
10 Good Mornings
10 Supinated Grip BB Row
5 Strict Press
10 Pronated Grip BB Row
5 Push Press
10 Front Squats
5 Push Jerks
10 Good Mornings
STRENGTH/SKILL
HPCL + PP + PJ (EMOM 12)
* @75-80% of push press
* beginners work on technique
* beginners work on technique
METABOLIC CONDITIONING
Pattycake (Time)
21-15-9
KBS (53/35/25)
Burpees
Push Press (135/95/65)
* 10:00 Cap
KBS (53/35/25)
Burpees
Push Press (135/95/65)
* 10:00 Cap
* compare to 31 May
ACCESSORY
Accumulate:
150 Banded Pull-aparts
90 Russian Twists with a plate or ball
150 Banded Pull-aparts
90 Russian Twists with a plate or ball