SATURDAY

Warm-Up

8:00 EMOM

minute 1: 150m Run

minute 2: 8 Bradford Press with Lockout

+ 8 Barbell Behind the Neck Elbow Punch Throughs

minute 3: 6 Barbell Strict Press

+ 6 Barbell Push Press

+ 6 Barbell Push Jerk

minute 4: 8-10 Supine Leg Raises

"Mount Wario"

Directly into..

1 Round

200m Run

10 Push Jerk @ 50/35kg

3 Rounds

200m Run

10 Strict Press 35/25kg

Directly into..

2 Rounds

200m Run

10 Push Press 42.5/30kg

Goals / Stimulus / Objectives

Goal: 10:00-14:00 

Cap: 17:00 

Stimulus: Overhead Press Stamina and Endurance 

RPE: 8/10 

Primary Objective:  Complete each set of overhead press unbroken

Optional Accessories

For Quality:

3 Rounds for Quality

20-:30 Second Handstand Hold

8/8 Single Arm Dumbbell Row, Heavy

12 DB Bench Press, Heavy