Tuesday Sept 20

(20:00 Running Clock) (6:00 for Push Press — 8RM & 3×8 strict press over the last 14:00)

Push Press (every 1:30 for 6:00) (4 sets)

1×10 @ 60%

2×8 @63%

1×8 @66%

Then,

(6:00 – 13:00) Find 8RM Strict Press

Then,

(13:00-20:00) 3×8 at 90% of 8RM

METCON: (20:00)

40/30 Cal Assault Bike

THEN, 3 ROUNDS,

10 Bar Facing Burpees

10 Power Clean & Jerks (RX: 95/65)

Then, 20/16 Cal Assault Bike

OPTIONAL WORK:

3-4 sets

20 banded strict pull ups

15 Double DB Overhead Tricep Extensions

10 Barbell Hip Extension

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD