Strength
18 minutes to superset Push Press with:
3 sets of 10-20 Kip Swings (Hollow-Arch) on Bars — Focus on generating movement using shoulders and not breaking at the hips
Push Press (3 x 5 @ same weight)
Warm-up 2×5 before starting working sets. Add 5-10 lbs from last week OR use ~65-70% of estimated 1RM
Conditioning
Rahoi (AMRAP – Rounds and Reps)
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
AMRAP 12 minutes:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees
Cash-Out / Cool Down
Downward/Upward Dog (1 min)
Straddle Against the Wall (3+ mins)
Downward/Upward Dog (1 min)