Strength: Every 3 min x 4 sets
5 Push Press @ 7.5/10 RPE
5 Push Press @ 8/10 RPE
5 Push Press @ 8.5/10 RPE
5 Push Press @ 9/10 RPE
15-20 Push ups each set
Metcon:
Every 2 min x 8 Sets
30 Double unders or 60 singles
3 Clean and jerks starting at 60%
*Load every 2 sets
High Hang Power Snatch + Overhead Squat 3 Sets 3 High Hang Power Snatch + 3 Overhead Squat @5/10 RPE *Rest as needed between sets. *SPEED...
Warm-up: (10 min) 2 min machine 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Barbell Goodmornings 10 Barbell Alternating...
Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10...
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