Warmup
Strength
For load:
3-3-3-3-3-3-3:
Overhead squat
Level 3
For load:
5-5-5-5-5-5-5:
Overhead squat– Scale to an empty barbell or PVC pipe as needed.
ABOUT THE WORKOUT
INTENDED STIMULUS
All sets of 3 should be at 70% or more.
Last tested Feb 7, 2023.
Lift once every 2:00
Behind-the-neck push jerk the bar to get it overhead.
WOD
RX
5 rounds for reps:
1:00 bike for calories
– Rest :30.
1:00 double-DB push presses (35/50 lb)
– Rest :30.
Level 2
5 rounds for reps:
1:00 bike for calories
– Rest :30.
1:00 double-DB push presses (25/35 lb)
– Rest :30.
Level 3
5 rounds for reps:
1:00 bike for calories–
Rest :30.
1:00 double-DB push presses (15/20 lb)
– Rest :30.
SKILL WORK
Post-workout:
3 sets for load:
10 snatch-grip bent over rows
Σχόλια