MOBILITY/SPECIFIC PREP
S1. Banded OH Distraction
S2. Dynamic Upper Body
STRENGTH
PERFORMANCE and FITNESS
Strict Press
Calculate 90 % of your 1RM Strict Press and use that to calculate below weights
3 Reps @ 70%
3 Reps @ 80%
3 Reps or more @ 90%
Perform 3 ramp up sets of 3 reps before hitting the above 3 working sets
Rest 1 min between Ramp up sets and 2 mins between Working sets
For Time (In Partners)
With A 30:00 Running Clock Complete
On the 0:00
Share 12 Rounds of
1 Rope Climb
3 Hang Clean and Jerks 60/40
5 Burpee Bar Hops
On the 12:00 (AMRAP 1:1)
5 Box Jumps
4 C2B Pull-ups
3 Squat Cleans 60/40
On the 20:00
Share 1:1 Rower/Ski Erg
6 x 250/200m Splits
