A) Every 2.5 minutes:

– strict overhead press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 3 reps @ 85-90%

Set 6 – 10 reps @ 65-70+%

*Try and maintain same weight for sets 4-6. Go slightly heavier than last week on sets 4-7 if able.

 

B) 3 rounds for efficiency:

– 50ft. overhead barbell “yoke” carry (watch video)

– 10-20 second hanging L-hold

– 20 alternating front rack box step ups (knee height – build in weight if able)

*Goal weight on carry is between 1RM snatch and 1RM clean & jerk weight.