3-25-22



FRIDAY 25th

Shoulder to overhead day!


Complex: (from the ground)

-2 Push Press

-3 Push Jerks


Approach loosely based off 1RM Push Press

0:00-30%

2:00-40%

4:00-50%

6:00-60%

8:30-70%

11:00-75-80%

14:00-80-90%

17:00-80-100%

21:00-GetSendyWitIt


PART 2

15 Min Cap F$%!...


10 Rounds for Time:

-5 Push Jerks 135/105

-10 Burpees to Standing

-15 Wallballs 20/14


As written (Extremely difficult!!)

8 rounds for time (need a 1:53 pace, just over 1:1 work to rest)

6 Rounds for Time (need a 2:30 pace, so a 1:1.5 work to rest…. You’ll be resting a little more than you’re working. This is what most people who can handle these standards should attempt.)

Pink level reps, but 115/75 on the barbell

Pink level reps, but 75/55 on the barbell and 14/10 medball


Burpees to standing: chest on the ground, then stand tall after each rep. Feet under hips, not wide. Shoulders, hips, knees and ankles in vertical line from the side. Knees and hips extended. No jump or hand movement required.


Level 1 is going to be extremely difficult!


-A Power Clean into 5 touch and go Jerks will take about 10 seconds.

-10 Burpees to Standing is about 20 seconds.

-15 Wallballs are about 30 seconds .


One round, unbroken without transitions, is about 60 seconds. To complete it in under 15 minutes will mean holding an average of 1:30 rounds, so maintaining a 2:1 work to rest ratio on these 3 elements…. That is a tall ask.


Why not just make an AMRAP? Bc you will work harder with a measurable finish line. Pick a goal, and get there as fast as possible.


So….. you’ve been briefed.


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