Tuesday 271118

Shoulder Press

3-3-3, 3x3

Athletes build over the first three sets to a challenging but submaximal weight, leaving two good reps in the tank. Repeat that weight for the remaining three sets.


AMRAP 16:

250m Row OR .4mi Assault Bike

15 Dumbbell Snatch, 50#/35#, alternating

15 Box Jumps, 30"/24"

2:00 Rest

GEAR: 3


Extra Work: Prehab Circuit 1

EMOM 12, alternating: 

a) Assault Bike 0:45 @ 6 

b) Squat Flow 

c) 100' Power Skip 

d) 12 Hollow Rocks 

Notes Power Skip: Focus on driving the knee up and working for height and distance.