A. Strict Press
3×5 Reps Building; rest 2 minutes between
B. Push Press
3×3 Building; rest 2 minutes between
C. Push/Split Jerk
3×1 Building rest 2 mins between
M:
4 Rounds For time
10 Gorilla Rows 53/35
10/8 Cal Ski/Row/Bike
10 Ring Dips
10 KB Swings 53/35
*10 Minute Cap
Program Notes:
We’ve got overhead moves to start the day. End each movement with a heavier set and start the next movement slightly above where you just finished the last.
In our metcon you will need to move quickly throughout to get under the cap and this is the intention. Be smart with partinoing the dip/upper push portion to avoid failiure.
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.
Use Progressive scales at all levels per the individual. Push Ups precede dip pattern. So if you do not have solid push ups for 20+ unbroken reps work on those first.
KB weight should be manageable for 10 unbroken reps.