STRENGTH: STRICT PRESS
Every 2:30 x 4 Sets
Set 1: 10 Reps @ 100% of 3×10 Strict Press Test
Set 2: 8 Reps, increasing load
Set 3: 6 Reps, increasing load
Set 4: 4 Reps, building to a heavy 4 for the day
CONDITIONING “HAT TRICK”
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft
Wall Ball: 20/14lb, 10/9ft target
Dumbbell: 70/50lb
