Strength

PUSH PRESS + PUSH JERK (15:00-30:00)

4 x 2 + 1, every 90s.
– 3-4 warm-up sets
– Target weight is 75% of 1RM Push Press

Metcon

EMOM 16:

Minute 1: 15 Hang Power Cleans (115/75)
Minute 2: 15 Box Jumps w. step down (24/20)
Minute 3: 15 T2B
Minute 4: 15 Up Downs
– Goal: Sustainable effort. Pace yourself more than you think and use most of the 60s interval as this one will get tough fast.

Accessory

CHEST SUPPORTED DB ROWS

3-4 x 10-12. Rest 60s.
– Pronated (thumbs in) Grip