No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 at max effort. Do not double up workouts…hit one with everything you’ve got.
3-5 Minutes of Foam Rolling then…
AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
1:00 Alt. DB Snatch (50/35)
-Rest 1:00 b/t Sets-
1:00 DB OH Walking Lunge (50/35)*
-1:00 Rest b/t Sets-
*:30 on L-arm / :30 on R-arm.
**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.