Warm Up

Banded strict press x 10
3 push up into wall walk x 3
bear crawl down
backwards bear crawl back
Side plank walk down and back (hand crosses through the body)
DB press rotation (start supinated/ finish the press pronated) x 10 ea side
wide stance elbow reach for toes 30 seconds back and forth

tempo strict press x 5 31X3 (eccentric is always writen first)


Coach's Choice


Strict Press 3 sets of 3-6 reps based on last week
6reps for 3 sets


6 Rds for quality
8 push press (135/95)
10 hang power snatch (135/95)
200m run
20Min Time cap