Tuesday, April 24th
Strength: Take 8-10 sets and build to a max Push Press. Be careful not to “redip” once you get closer to max loads. Try to beat your current 1RM by 5#s only and have a plan in place to make logical jumps in weight.
Metcon: We are looking at roughly 2:30-3 minutes of work each set. You should be able to maintain around 80% effort for the duration. Keep track of all your splits.
Push Press for load:
Every 4:00 x 5 sets:
7 Burpee Pull-ups
20 Barbell Rows
30 Double Unders
*Score = fastest split
*Athlete Choice of weights for Barbell Rows
Rx+:(5/3 Burpee Ring Muscle-ups)
L2: (Regular Burpees) (Kipping Knee Lifts) (30s Double Under Attempts)
L1: (Squat Thrusts) (Abmat Sit-ups) (30 Single Unders)