Warm Up
Dynamic Drills
Then 2 Rounds
- Run 250m
- 10 Wallslides
- 10 Ring Rows
Strength/Skill
A.
- Find 1RM Press
For the press, 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 1RM
* Set 6 (optional) – Exceed Set 5 weight
B.
- Find 1RM Weighted Pull Up – OR Perform 3 Sets of 2-3 reps @ 40A1
MetCon
“Helen”
3 Rounds for time of:
- Run 400m
- 21 KBS (53/35)
- 12 Pull Ups
