Strength
Take 12 minutes to find a heavy 1 Rep Strict Press
Metcon
800 M Run
80 Doubles
30 Push Press
400 M Run
40 Doubles
20 Push Press
Fitness: 95/65
Performance: 115/75
Open: 135/95
18 min Cap
Athletes: We have done a fair amount of pressing over the last 6 weeks lets see if you can push a heavier load. The second piece should be done with a load that you can move for 5-10 reps in a row.
DRIVE
From 0-8
27 KB Swings
27 Sit ups
3 Rounds
16-24
24/18 Cal Row
24 DB Push Press (2 DBS)
3 Rounds
8-16
21 Burpees
21 Wall Balls
3 Rnds
**Rounds should take about 2-2:30 each leaving 1-2 minutes of rest each time.
