Strength
Push Press + Push Jerk
Sport: 2+1 – Work up to a max for the day, then perform 2×2+1 @ 90% of max
Life: 2+1 – Work up to a max for the day, then perform 2×2+1 @ 85% of max
Fundamentals: 8×2+1 – same weight across all sets
Metcon
Sport:
AMRAP 20:00
25 air squats
15 ring dips
10 TTB
Life:
AMRAP 20:00
25 air squats
15 ring push ups
10 KTE
Fundamentals:
AMRAP 20:00
25 air squats
15 push ups
10 V-ups
