Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 min – Strict Press or Bench press 3-3-3-3-3
Fitness: work to a moderate load
Performance: work to a heavy load, increasing in weight each set

Part 2 – Conditioning: “Hipster”

AMRAP 12 min of –

  • 7 Push-Press
  • 9 Wall balls
  • 12 SDHP with KB

Fitness: Use 95/65lb for push-press, Med ball weight and KB weight that allows you to complete the reps unbroken
Performance: 115/75lb (or heavier) for push-press, 20/14lb med ball, 24/16k KB (or heavier) for SDHP. Pick a weight that allows you to move fast and unbroken