Wednesday December 21st 2016

Skill/Strength

Strict Press: 1x20 RM 

*This is just an overhead battery. Remember you are slightly fatigued if you have been here all week. A good place to start would be somewhere around 55% +-. You really will only have approx 1 attempt at this, so take some solid warmups. Build to a pretty heavy but fast 8-10 rep weight, rest 2:00 and then add the intended max weight. 

Conditioning

For Time: 

40 KBS,

40 Goblet Squats,

40 alt KB snatch,

40 Squat Cleans 53/35

*All on the same bell. A medley designed to antagonize you with one implement. All movements will be similar enough to be a consideration on the next. Move quickly to reduce time under tension from the equation.