1RM Push Press
Warm Up
2 Rounds
2 min on C2
10m Bear Crawl
10 Dead Bugs
2 Rounds
10 Hollow Hold Banded Pull Over
10 Wall Slide
5 Ring Row
5 Slow Push Ups
Strength
Over Head Complex
Find 1RM Push Press
-into-
3 x 3 Jerk @ Push Press Weight
Workout
“The Captain”
4 x AMRAP 3 min
10 Thrusters
10 Burpees over the bar
Rest 2 min between AMRAPS
RX
BB – 42.5/30 Kg
SC
BB – 30/25 Kg
Fit
BB – 20/15 Kg
Goal:Lower Strength endurance and Upper recovery
Extras
Accessory Work
3 Sets
12 Alt Renegade Row
8 Ring Face Pulls
Movement Conditioning
100 Single Arm DB OH Squat
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