Warm Up
2 Rounds
- 10 Wallslides
- 10 Scap Push Ups
- 10 T Push Ups
Strength/Skill
- A: Press – Find 1Rm
| Perform the following reps and percentages: |
| * Set 1 – 50% of possible 1-RM x 3 reps |
| * Set 2 – 75% of possible 1-RM x 2 reps |
| * Set 3 – 85% of possible 1-RM x 1 rep |
| * Set 4 – 90-95% of possible 1-RM x 1 rep |
| * Set 5 – Test 1-RM |
| * Set 6 (optional) – Exceed Set 5 weight |
MetCon
Against a three-minute running clock, complete as many rounds and reps as possible of:
- 3 Burpees
- 6 Air Squats
- 9 Box Jumps (24/20)
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
