General Prep
2 Sets
1:00 Row / 1:00 Echo (Alt Sets)
5 Inchworm Push-Ups
5/5 Single Arm Upright Row
5/5 Single Arm Strict Press
:10/:10 Single Arm Overhead Hold
Specific Barbell Prep and Loading (From Rig)
3 Barbell Strict Press + 5 Barbell Push Press (Empty)
2 Barbell Strict Press + 4 Barbell Push Press (40-50%)
2 Barbell Strict Press + 4 Barbell Push Press (50-60%)
2 Barbell Strict Press + 4 Barbell Push Press (65%+)
*After last 2-3 Sets, hit 7.5/7.5m Single Arm Overhead Carries
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Then Load to Working Weights on the Barbell
Strict Press + Push Press
Every 2:30 x 5 Sets
3 Strict Press + 5 Push Press
15/15m Single Arm Overhead Carry
Barbell: @ 70-75% of 1RM Strict Press
Single Arm Overhead Carry: @ Choice Loading for unbroken 15m segments / arm
Conditioning
Every 4:00 x 4 Sets
20/16 Calorie Row
9 Deadlift
6 Hang Power Cleans
9 T2B
Level 1. 15/10 Calorie Row
Score = Average Time / Set
Goal: 2:00–3:00 / set
RPE: 8.5/10
Stimulus: Lactate Threshold Pacing
Primary Objective: Maintain consistent paces on each set
Secondary Objective: Look for descending splits slightly
