20160408

Strength/Skill

Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Conditioning

2 Rounds of:

6 Minute AMRAP:

10 Bar over burpees
15 Front Squats 135/95#
20 Toes to bar
25 Shoulder to overhead 135/95#
-rest 4 minutes between rounds.