WARM-UP
100m Run
Into…
3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead
Into…
100m Plate Run
*Use a 15/10 LB plate
**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.
STRENGTH
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
10 Push Press (135/95)|(95/65)
20 Box Jumps (24/20)
200m Plate Run (45/25)|(25/15)*
*Hold the plate any way during the run
(Score is Time)
Goal – Big set to finish up the Strict Press in the Strength. Aim for unbroken Push Press and not stop moving in the Box Jumps and Run.