Training Day
The focus today is on the push press weight and cardio pacing. The goal is to maintain both for all five rounds. Coach Daniel will help you with the percentages and split times.
Strength: EMOM x 10 mins
Min 1: 3 Push Press at 85% of your 3RM from last week
Min 2: Row at your average split time minus five seconds (or PLUS 5RPM for the bike)
Conditioning: 15 min to get as far as possible
10-20-30-40-50
Alt DB Hang Power Snatches
Wall Balls
*mark your time and finish the remaining time on the rower or bike
At - Home Version
Strength: EMOM x 10 mins
Min 1: 20 DB push press
Min 2: Cardio (Fast pace)
Conditioning: 15 min to get as far as possible
10-20-30-40-50
Alt DB Hang Power Snatches
Single DB thrusters
*mark your time and fininish the remainder with cardio
