Today:
Teams of 2
20 Min AMRAP
Partner A (while partner B hangs from the pull-ups bar) completes 5 front squats and 5 shoulder to overhead. Partner A keeps the front rack while partner B completes 10 CTB pull-ups and then switch.
Once both complete a round run 400m together and repeat.
*Every 3 min on the min complete 3 burpees
Pause Push Press – 4×5 at 65-75% *1 second pause in dip and in catch*
Push Press – we’ll be pausing in both our dip and our receiving position today. lets really focus on keeping our weight midfoot in the dip and not redipping to initiate the lift, using our glutes to drive the bar aggressively off our chest.
Every 4 minutes for 16 minutes (4 sets) 400m run 8 Shoulder To Overhead *** Rx: 115/85, 135/95, 155/105, 185/135 mRx: 95/65 | 115/85 | 135/95 | 155/105 scale : 75/55 | 85/65 | 95/75 | 115/85
Barbell weight should be something that can start off unbroken, but as the weight gets heavier we may need to drop and reset or rounds 3 and 4. We should be getting at least 30s rest each round.
