Friday

Warm-up
Warm-up
2 ROUNDS
25 Single Unders
10 Single DB Front Raises
10 Scap Push-ups
25 Single Unders
10 Single DB Strict Press
5-10 Push-ups

Into…

2 ROUNDS
20 Double Unders or 40 Single Unders
10 DBL DB Strict Press*
5 Burpees

*R2 complete 10 DBL DB Push Press.

Strength
Shoulder Press (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout
Metcon
FOR TIME
60 Double Unders
15 Strict Press (95/65)|(65/45)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks

(Score is Time)

BB KG: (42.5/30)|(30/20)