3 Sets of 10 @ 60% of 1RM Strict Press
1 Set of 10+ @ 60% of 1RM Strict Press

[Leave 2-3 Reps In The Tank On Max Set]

MOVEMENT PREL
2-3 warmup sets to 60%

MODIFICATIONS
STRICT PRESSES
- Sub Dumbbells

STIMULUS
FLOW: Complete 4 sets of 10 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken strict presses. This is essentially a "near max set."

STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.

SCORE: Enter reps completed for the set of 10+

STIMULUS
CONDITIONING CATEGORY: Threshold

BOX JUMP OVERS: Two foot take off. No need to stand fully. 27 reps should take less than 1:00.

THRUSTERS: 3 sets max. 27 reps should take less than 2:00.

SCORE: Time.

STRATEGY
- Pace the box jump overs. Step down if needed to keep the heart rate under control.

- Hold on for big sets of thursters.

- Quick transitions.

- Be mindful of the timing of your rest periods.