Skill:
4x10 (5R/L) Forward Lunge + Bottoms up KB Press @ light to moderate weight
Strength:
Strict Press
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x3@70%ww
1x2@80%ww
1x1@90%ww
Then: 5 attempts (1-1-1-1-1) to work up to a 1-Rep Max Press
SCALED:
2x3** Building gradually in weight
Then: 4 attempts (3-3-3-3) to work up to a challenging 3-Rep Strict Press with near PERFECT technique.
:
For Time:
400m Sprint
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13-11-9-7-5
Toes to Bar
Shoulder to Overhead @50-60% / 6-8 UB Reps (155/105)