A: Warm Up
Row 1,000 Meters
B: Mobility/Prep
Mobility – coach’s choice
Review Strict Press
C1: Strength
Strict Press 3 x 10
Build up to a heavy set of 10 reps. Go heavier than last week if form and mechanics are solid. Decreased the load slightly for the last two sets.
C2: Cardio
Steady 8s
800m row
1 min rest
20 call assault bike
1 min rest
800m row
1 min rest
10 cal assault bike
1 min rest
800 m row
D: Met Con
From the ground
EMOM 10 minutes
Minute one: 10 Push Jerks
Minute two: 9 Push Jerks
Minute three: 8 Push Jerks
Minute four: 7 Push Jerks
Minute five: 6 Push Jerks
Minute six: 5 Push Jerks
Minute 7: 4 Push Jerks
Minute 8: 3 Push Jerks
Minute 9: 2 Push Jerks
Minute 10: 1 Push Jerk
Goal is to increase load with each minute. The bar must be cleaned from the ground.