Strength:
Push Press
Every 2:30 x 4 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 81%
Set 4: 3+ Reps @ 85%
% is Based on 1RM Push Press
Goal: 5-8 Reps for max set
L3,L2, Masters 55+: As prescribed
L1: Adjust to 4-6 Push Press at 6-8 RPE across
Modifications:
– Strict Press or Dumbbell Push Press or Strict Press
– Alternatively Move to Incline Bench Press or Dumbbell Incline Bench Press
WOD:
“Open 13.4”
7:00 AMRAP
3-6-9-12…..
Clean and Jerk
Toes to Bar
Barbell: 135/95lb, 61/43kg
—
Level 2:
7:00 AMRAP
3-6-9-12…..
Clean and Jerk
Toes to Bar
Barbell: 95/65lb, 43/30kg
–
Level 1:
7:00 AMRAP
3-6-9-12…..
Hang Clean and Press
Knee Raises
Barbell: 45/35lb, 20/15kg
–
Masters 55+:
7:00 AMRAP
3-6-9-12…..
Clean and Jerk
Toes to Bar
Barbell: 75/55lb, 34/25kg
–
Travel / Hotel:
7:00 AMRAP
3-6-9-12…..
Dual Dumbbell Clean and Jerk
V-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg