Strength: Today’s work is meant to improve technique with an overhead complex as well as assistance work for the triceps, biceps, and upper-back complex.

Conditioning :  Mixed Modality Tester – Goal: High level of output – 90+%. Worry less about pacing and more about pushing the limits. Barbell loading should allow for big sets – at least 7-10 reps per set. Your 8 minutes will feel very short.

STRENGTH

1) Push Press + Push Jerk + Split Jerk: 6 x 1 + 1 + 1

every 90s.

2a) Rollback Triceps Extensions: 3-4 x 12-15.

No rest.
2b) Inverted Rows – supinated grip: 3-4 x 12-15.

Rest 60s.

CONDITIONING

” Fire Breather ”

AMRAP 8

15 Shoulder to OH (65% of heaviest OH complex)

30 Double Under

L3 (15 Double Under)

L2 (x 30 plate hops)

L1 (DB strict press/ plate hops)