Friday, November 12th

Strength: 4 sets of 3 Strict Press, 3 Push Press, 3 Push Jerk (all sets at 80-90% of 1RM Strict Press)

Starting off with a heavy 3 strict press to pre-fatigue, then transitioning to 3 push press and finally 3 push jerk, adding hip drive and then reducing the distance the bar travels to finish the reps after fatigue sets in.

Conditioning: Every 5 min for 15 min (3 rds) 500/400m Row 10 Toes-to-Bar 10 Ground-to-Overhead 135/95

Workout – we will record individual round times, then add them up for total working time for our scores. This way we can see how well we moved over the whole working domain. For the G2O, if possible we want to start incorporating heavy snatches into our conditioning. Feel free to split reps with some snatch and some C&J, or go C&J if needed.