GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
10 Single Arm DB Strict Press ( 5 each arm)
6 Single Arm DB Thruster (3 each arm)
STRENGTH/SKILL
10-35 minutes
Push Press Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%)
* 2 Minutes rest between sets
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Push Press 1RM is 100, base the percentage for the strength off of 90lbs.
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Push Press 1RM is 100, base the percentage for the strength off of 90lbs.
METABOLIC CONDITIONING
35-50 minutes
Metcon (Time)
For Time
30 Wallballs (20, 14)
20 T2B
10 Power Snatch (135/95)
20 T2B
30 Wallballs
* 12:00 minute cap
ACCESSORY
Ring Rows w. 2 ct pause at top: 3 x 8-10. Rest 60s.
DB Tricep Extensions: 2 x 15. Rest 60s.