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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