Warm-up
4 Rounds
30sec. Plank Hold
10 Push Press
30 Double-unders or 60 Single-unders
(squeeze midline and glutes to make plank hard)
LITE
use DB's for push press
Strength
Find 1RM Strict Press
MetCon
RX
3 rounds for time:
21 Calorie Row
15 Power Snatch, 75/55lbs
(RX+ 95/65lb power snatch)
SCALED
45/35lb power sntach
LITE
3 rounds for time:
21 Calorie Row
21 Plate Ground to Overhead
Cool Down
Twisted Cross, 3min./side
Competition Side Work
choose ONE of the following accessory tests based on your perceived weaknesses
A. Find nose & toes HS hold without breaking at the midline, or shoulder protraction.
(Is your press weaker in overall endurance? Choose A)
B. Find max set of strict HSPU in one attempt
(Is your press weaker in 1RM strength? Choose B)
