(20:00 Running Clock) (6:00 for Push Press — 4×10 strict press over the last 14:00)

(0-6:00) PUSH PRESS (every 1:30 for 6:00) (4 sets)

1×10 @ 57%

1×10 @ 60%

2×8 @63%

Then

(6:00 – 20:00) 4×10 STRICT PRESS at 90% of 10RM

METCON: (20:00)

600 M Run Buy In

THEN, 3 ROUNDS

10 Hang Power Clean (RX: 95/65) (ADV: 115/75)

10 Chest to Bar Pull Ups

THEN,

600 M Run Buy Out

OPTIONAL WORK

A) 3-4 sets

20 banded strict pull ups

15 Double DB Overhead Tricep Extensions

15 back extensions (hip ext ghd)

b) 3×12 DB Bicep Curl