Strength
Push Press @ 10X1
- x 10 x 4 sets
Notes
Today’s strength is push press. You will perform 4 sets of 10 reps with a :01 pause overhead every rep and no pause on the front rack. Use the same weight for all 4 sets. This weight should feel like a 7-8/10 difficulty on the first working set.
Focus on keeping the elbows up in the front rack as you receive the bar and dip for the next rep.
Conditioning
Complete 42-30-18 reps for time:
- Calories
- Alternating Dumbbell Hang Snatch
15:00 time cap
Notes
Today’s conditioning is a couplet of calories and hang snatch. Your score is the time to complete all 90 reps of each movement or the number of reps completed under the 15-minute time cap.
The calories should be completed at a pace of at least 12/minute. If you cannot maintain that pace, consider decreasing the rep scheme to 30-20-10.
The dumbbell hang snatch should be at a light weight that allows you to complete each round in 1-2 sets.