STRENGTH: (15:00) 5×5 Push Press

Perform progressively loading sets
of 5-5-5-5-5 Push Press (UB) for
the time allotted. Note: Your 5×5
does not include your warm up sets.
NO rebounding. Form & technique are
key!

*Do not let empty BB’s drop when de
loading your bar! Clips are required.

SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Press
focusing on form and technique.
Do not MAX out!

Skill Work: Practice with a BB Only
or Light Weight. Perform 3-5+ reps
(UB) resting between each set.

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12 Russian KB Swings #44/25
16 Alt. Plank Climbs
50 Flutter Kicks

MET CON: 12:00 AMRAP!
Goal: 30-42+ Reps

Power Clean + Hang Power
Clean Ladder: 1+1, 2+2, 3+3,
4+4, 5+5 and so on!

Note: C/RX athletes must be
perform the BB Complex sets UB!

COMPETITOR:
12 Hand Release Push Ups

BB Complex Ladder:
Power Clean + Hang Power Clean
#95/65

6 C2B Pull Ups

RX:
9 Pull Ups

BB Complex Ladder:
Power Clean + Hang Power Clean
#95/65

12 Hand Release Push Ups

PERFORMANCE:
9 Hand Release Push Ups

BB Complex Ladder:
Power Clean + Hang Power Clean
#75/45

6 Pull Ups (9 Jumping Pull Ups
or 9 Ring Rows)

BB Complex MOD:
Pick One: 9 Power Cleans or 9
Hang Power Cleans (do not add reps)