Friday
Warm-up
Warm-up
2 ROUNDS
25 Single Unders
10 Single DB Front Raises
10 Scap Push-ups
25 Single Unders
10 Single DB Strict Press
5-10 Push-ups
25 Single Unders
10 Single DB Front Raises
10 Scap Push-ups
25 Single Unders
10 Single DB Strict Press
5-10 Push-ups
Into…
2 ROUNDS
20 Double Unders or 40 Single Unders
10 DBL DB Strict Press*
5 Burpees
*R2 complete 10 DBL DB Push Press.
Strength
Shoulder Press (1×3 @ 90%)
Workout
Metcon (Time)
FOR TIME
60 Double Unders
15 Strict Press (95/65)|(65/45)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks
60 Double Unders
15 Strict Press (95/65)|(65/45)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks
(Score is Time)
BB KG: (42.5/30)|(30/20)
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)