Class:

1) Strict Press: 5 reps Every 2 minutes for 4 sets

Start at around 60% of your 1RM, or whatever is a moderately heavy weight. Build as heavy as you like. Focus on keeping tight position, stay away from hyperextending and putting yourself into a poor/unsafe position.

2) Push Press: 5 reps Every 2 minutes for 4 sets

Start at, or around your heaviest set of Strict Press and build up as deemed fit. Focus first and foremost on your dip and drive, this is where the movement is made or broken.

3) Push Jerk: 5 reps Every 2 minutes for 4 sets

Same ques as above. Start at or around your heaviest set of Push Press. Build as heavy as deemed fit. Parts 1, 2, and 3 should be a continuous cycle of sets, no prolonged rest between any of this, this should be 12 sets of 2 minutes.

4) 10 minute AMRAP:

5 Deadlifts 185/123

10 Toes-to-bar

15 Box Jumps 24/20

Extra Work:

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible, but keep the movement strict.

6) Run: 3 x 1 mile

Rest 4 minutes between intervals. Goal is fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

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