23
Weightlifting
23 minutes to complete Step ups and Shoulder Press
Shoulder Press (1×4)
Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.
Accessory
Superset with accessory
3 sets
14 Barbell Front Rack Step Ups (7/7)
3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Metcon (Time)
6 Rounds
100m Run
3 Power Snatch (135/95) Rx+ (165/110)
100m Run
3 Power Snatch (135/95) Rx+ (165/110)
TARGET SCORE
Target time: 7-9 minutes
Time cap: 12 minutes
Target time: 7-9 minutes
Time cap: 12 minutes