ON A 15:00 RUNNING CLOCK...
Build to 3RM Front Squat

-Rest as Needed-

ON A 10:00 RUNNING CLOCK...
Build to 3RM Push Press

(Score is Load)

Options:

*Reps, Loading, Volume*…

Front Squat & Push Press -- for newer or more deconditioned peeps, we can provide more structure if you do 5-7 reps instead

Air Squat -- Athletes should be able to complete in 2 sets or less- scale the volume accordingly.

Push-Ups -- Athletes should be able to complete in quick sets of 5-10 reps- scale the volume accordingly.

Plate G2OH -- Athletes should be able to complete these in 2 sets or less- scale the load or volume accordingly.

*Movement Adjustments*...

Front Squat -- If the athlete cannot squat today have them sub to Front Rack Lunges

Push Press -- If the athlete cannot press overhead today sub to bench press or floor press

Air Squat -- If the athlete cannot squat sub for lunges. If depth is an issue place a wall ball behind you.

Push-ups -- A few ways to scale today for the push-up: athletes can take their feet off the plate or perform knee hand release push-ups. If the hand release push-up is too challenging today perform regular push-ups or banded push-ups.

Plate G2O -- If the athlete cannot go overhead today they can sub for Russian KB swings or KB sumo deadlift high pull.