Strength
Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00
– Beginner: Work 7 sets of 4 adding weight if form permits.

Conditioning
For time:
Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500 meters
50 Walking Lunges
20 S20H (115, 75)
Row 750 meters
50 T2B
15 Hang Squat Cleans
*22:00 Cap

L3: (95, 65)
L2: (75, 55) (Knee Raises)
L1: (65, 35) (Abmat Sit-ups)

**Training Intent**
– Strength:
 Take 8-10 sets and work up to a max in Push Press. We will retest this in 16 weeks. Make sure you do not spend too much time on higher rep sets. Sets should look like 3-3-2-1-1-1…progressively adding weight each set. Try to beat old max by 5# only then go by feel from there.
– Metcon: This workout gets progressively harder as it progresses, but its a good opportunity for your athletes to really work on pacing and breathing and cycling the barbell. This workout should be about moving at a consistent but deliberate pace. The biggest determining factor for making the time cap is peoples ability to cycle T2B. The reminder of the movements should not be too time consuming (BB is intended to be light. Advanced athletes should shoot for sub 18:00. Compare to Month 4/Week 4