Strength: Push Press
Every 2:00 x 5 Sets:
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: Max Reps @ 85%
% of 1RM Push Press
Goal on Max Set: 5+ Reps
Conditioning
For Time
Every 2:00 x 7 Sets:
5/5 Dumbbell Hang Snatch
50 Double-Unders
10 Wall Balls
Dumbbell 22.5/15
Wall Ball: 9/6kg
Score = Sum Total Time Across All 7 Sets
Goals: 1:15-1:30 per set
Stimulus: Mixed Upper Body Interference
RPE: 8/10
Primary Objective: Complete all three movements unbroken in each set, with tight transitions between every movement to stay inside the 1:15-1:30 window.
Secondary Objective: Match or beat your set one time across all eight intervals, using pacing and transition discipline from the first set to protect output in the final three sets.
