Strength – Back Squat : 5 @ 75%, 4 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95%
Conditioning: 3 rounds for time of: 15 Back Squats, 95/65 lbs 10 Dumbbell Hang Power Clean & Jerks, 50/35 lbs 15 Sumo Deadlift High-pulls, 95/65 lbs 10 Dumbbell Push-ups *Working on transitioning from BB > DB and back. Time cap should not be as aggressive, but will limit anyone trying to RX DBs that they cannot do unbroken.*
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.
