Friday, 9/28/2018

A. Strict Press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
(60 second Plank Hold after each Strict Press set- Front and Both Sides)
B. For Time:
100 Single Unders
90 Abmat Sit Ups
800 Meter Run
7 Bar Muscle Ups (7 Strict Pull Ups+7 Ring Dips)
60 Walking Lunges, total
50 Kettlebell Swings (16/24)
40 Goblet Squats (168/24)
30 Toes to Bar
20 Box Jump Overs
10 Alternating Dumbbell/KB Snatches (35/50-16/24)
N. AMRAP in 15 minutes of:
10 Kettlebell Swings
10 Burpees
Bonus:
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes