Strict Press

Shoulder Press for load:
#1: 5 reps
#2: 3 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
*Build throughout, as heavy as possible

It’s Friday – Let’s Get Fit!

10 Minute AMRAP of:
15 Back Squats (75/55)
15 Push-press (75/55)
30 Sit-ups
*Every 2 minutes, 8 burpees
*Score is rounds + reps for squat, push press, and sit-ups. Burpees are for fun!

Gymnastics Practice

Choose your own adventure! 15 minutes to practice RMUs, Handstand Walks, or a little of both. We’ll have progressions and drills ready for both. Put scores in sections below.

3 Rounds – Sprint & Rest

3 Rounds:
3 minute AMRAP of:
60 Double Unders
30 Kettlebell Swings (50/35)
15 Goblet Squats (50/35)

* Rest 90 Seconds Between Rounds
* Pick up where you left off between rounds

Back Squat 3-3-2-2-1-1

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%

Power Snatch Complex

5 Sets of:
1 Hang Power Snatch
1 Power Snatch
*Build throughout
*Rest as needed

Chipper – Row, Snatch, Abs, Jump

For Time:
Row 500 Meters
15 Hang Power Snatch (75/55)
30 Flutter Kicks (L+R=1)
30 Box Jumps (24/20)
30 Flutter Kicks
15 Hang Power Snatch
Row 500 Meters

Rx+ (Snatch – 95/65) & (Box – 30/24)

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