Skills
3×1+1+1 strict press + push press + split jerk w/ 3-second pause in split
2×3 press in split
Strength
Push Press + Split Jerk
w/ 3-second pause in split
Sport: 2+1 building to a heavy single for the day
Life: 2+1 building to a heavy single for the day
Fundamentals 7×2+1 – same weight across all sets
Metcon
Sport:
3 rounds of a 6:00 clock w/ 1:00 rest b/w each round:
800m run buy-in then;
AMRAP in remaining time of:
3 shoulder-to-overhead 155/105
5 burpees
7 box jumps 24”/20”
Life:
3 rounds of a 6:00 clock w/ 1:00 rest b/w each round:
800m run buy-in then;
AMRAP in remaining time of:
3 shoulder-to-overhead 135/95
5 burpees
7 box jumps 24”/20”
Fundamentals:
3 rounds of a 6:00 clock w/ 1:00 rest b/w each round:
800m run buy-in then; (Scale running distance as needed)
AMRAP in remaining time of:
3 push press – choose load
5 burpees
7 box jumps – choose height
