Strict Press Every 2:00 for 3 sets, 6 reps
Push Press Every 2:00 for 3 sets, 4 reps
Push Jerk Every 2:00 for 3 sets, 2 reps
M: 12 min AMRAP
15/12 Cal Row
12 Alt. DB Hang to OH
Program Notes: Your lift on saturdays will be turning into some barbell OH pressing work. Use this STOH progression to build through these three lifts to land at some
relatively heavy Push jerks. Conditioning today is simple and quick. Choose if you’d like to do a hang snatch or hang clean and jerk with your DB, try to keep your rows around 1 min
or so splits
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.
RX+: 70/50
Intermediate: 40/30
Scaled: 35/25, scale to 1 min machine effort
Beginner: 25/15, scale to 1 min machine effort
Longevity:*** if needed, kipping, risk vs. reward moves