Strength
Push Press
5 @ 40%
5 @ 50%
5 @ 60%
Push Jerk (5 x 3 )
Conditioning
EMOM for 12 Min.
Min. 1: Plank
Min. 2: 10 Strict Toes to Bar
Min 3: 10 Hollow/Arch on PU bar, (advanced: 3 count hollow/arch swing)
Rest 3 Min, then:
100 ft. (down & back) x 4 (consecutive*) OH Plate Lunge
*3 burpees penalty for each time plate is dropped
Score: Weight used for OH plate (record # burpees to comments)