A. Push Press + Push Jerk
Build to a heavy complex for the day in 12 MIns
4 Sets
2:00 Min AMRAP
6 Deadlifts 225/155
6 Bar Facing Burpees
rest 2 mins
Program Notes:
– We start the day off with an overhead complex for strength.
The interval piece is aiming to improve your ability to move fast for 8-12 minute workouts using open moves
– In order for this to work well we need to be breathing hard. Make sure to scale your weight and reps to be able to go unbroken, hard and fast
for each interval.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Deadlift – 185/125, 155/105, 135/95 , 115/75, 95/65
BFB – reduce reps to something that keeps you moving fast for the duration.