TUESDAY LIFT

General Warm-Up:

2:00 Cardio Choice

-

2 Sets

5/5 Single Arm Ring Rows

5 KB Bottoms Up Press straight into 5 Windmills (L)

5 KB Bottoms Up Press straight into 5 Windmills (R)

5 Boot Strap Squats

10 Alternating Single Arm KB Swings

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-60%

Then load to a good starting weight at around 60% on the bar

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Res

Part B) 12:00 - 13:00

-Max Unbroken Strict Pull-Ups

13:00 - 15:00 Rest

Level 1.

3 Rounds For Time

15 Wall Balls

12 Burpees 2 Target

9 KB Swings 24/20

Part C) 15:00 - 25:00

3 Rounds For Time

20 Wall Balls

15 Burpees 2 Target

10 KB Swings 24/20

Score:

Part A) Load

Part B) Reps

Part C) Time

Goal:

- Push Press: Find a true 3RM at 90%+ of your 1RM

- Pull-Ups: Complete 5+ unbroken strict pull-ups

- Conditioning: Complete the 3 Rounds in under 9:00 .

Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced conditioning.

RPE: 9/10

Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.

Secondary Objective: Push aggressively on the 3 Rounds and complete in under 9:00 minutes