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02/08/2019

Warm Up

6 min AMRAP

- 5 tempo air squats

- 10 SA DB strict press (5 each arm)

- 10 strict ab mat sit-ups

- 10 push press @ 45/35


Strength

PART A

- 1RM strict press

PART B

- 1RM push press


example of proper build (8,6,6,4,2,1...)


Conditioning - 20 min cap

3 rounds

- 6 alternating box step-ups @ 50s/35s (full hip extension)

- 10 clean & jerks @ 135/95

- 20 medball front squats @ 20/14

- 30 ab mat sit-ups

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