Strength:   Push Press

5 x 5 @ 80% of 1 RM

W.O.D  for time complete

  • 5-4-3-2-1: Thrusters
  • 1 Rope Ascent each segment
  • 12-10-8-6-4:  HSPU coupled with Thrusters
  1. Elite: 155/115
  2. RX: 135/95
  3. Scaled: 115/85 or Below

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OLY Group:

  • Back Squat:  5 reps (4) @ 80%
  • Halting Clean Deadlift (Pause 3 sec) + Hang Clean: 75% x 3 resp (4)
  • Push Press: 5 x 5 @ 75%

W.O.D  Class  or choose 3 CORE exercises

 

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