Strength
Strict Press
65% x 5
75% x 5
85% x 5 or more reps
*Use 90% of your 1RM to find the weight to get your percentages from. If you have questions then ask your coach.
Metcon
14 Minute AMRAP
30 Burpee box Jump 24/20 (Scale 1- Box step ups)
30 T2B (Scale 1-Knees to elbow, Scale 2- Feet to rig)
30 Sumo-deadlift high pull 95/65 (Scale 1- 75/45, Scale 2-45/15)
Strict Press
65% x 5
75% x 5
85% x 5 or more reps
*Use 90% of your 1RM to find the weight to get your percentages from. If you have questions then ask your coach.
Metcon
14 Minute AMRAP
30 Burpee box Jump 24/20 (Scale 1- Box step ups)
30 T2B (Scale 1-Knees to elbow, Scale 2- Feet to rig)
30 Sumo-deadlift high pull 95/65 (Scale 1- 75/45, Scale 2-45/15)
