Weightlifting
I. For Time
30 Bench Press @ 80%
II. Every 2 mins x 6 sets: Push Press
1 x 5 reps @ 60%
1 x 5 reps @ 65%
2 x 3 reps @ 70%
1 x 3 reps @ 75%
1 x 3 reps @ 80%
III. Every 2 mins x 5 sets: Dip and Drive
1 x 3 reps @ 100% Split Jerk
4 x 3 reps @ 100+%
Conditioning 1
For Time
18 - 15 - 12 - 15 - 18 DBs Thrusters
2 Rope Climb / 6 Strict Pull Ups
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Conditioning 2
EMOM 10
12 Bar Facing Burpees
Accessory Work
4 Rounds for Quality
8 L/8 R Bulgarian Split Squats, pick load
1 min Sandbag Bear Hug Hold
max effort Kettlebell Overhead Hold
RX
150/100 lbs
50/35 lbs
Scaled
100/70 lbs
Double Kettlebell Front Rack Hold, 50/35 lbs
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