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Components

Metcon

Shoulder Press

Metcon

Back Squat

Squat Clean

Settings

Workout

Friday

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS
30 Slam Ball (30/20)
30 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

B. 60:00 GPP

Warm-up

GENERAL WARM-UP
2 ROUNDS
1:00 -- :30 Slow Air Squats / :30 Fast Air Squats
1:00 -- :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 -- Plate Ground to Overhead (:01 Pause OH)
1:00 -- Box Step-Ups

SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

Strength

Shoulder Press (3-3-3-3-3)

3-3-3-3-3
Strict Press

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
2 ROUNDS
15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)

-Rest 1:00-

1 ROUND
30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)

(Score is Total Time)

C. STRENGTH / GYMNASTICS

Back Squat (3x3)

3x3
High Bar Back Squat*

*Perform all sets at the same heavy weight across. Use 80-90% of the 3-Rep from Tuesday.

(Score is Weight)

Squat Clean (3x3)

3x3
Squat Clean*

*Perform all sets at same moderate-heavy weight across.

(Score is Weight)

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