Strength
Dual KB strict press
3 sets :
1 MAX set of strict presses
Rest 3:00 between sets
The two begins and ends with the knuckles below the chin in a true KB rack position. If mobility is a factor perform single arm presses.
Metcon
For time :
3 rounds
10 back squat 85/57.5kg ( off the rack )
20 push up
30 box jump 24/20”
Do not exceed 60% of 1RM
Target score : 11-15mins
Advanced: sub 11
Finisher
4 rounds
18/15 cal C2 bike
30ft HSW / HS shoulder taps
5 power cleans 60/40kg
30ft HSW / HS shoulder taps
18-15 cal C2 bike
Rest 2-3 mins
