Strict Press

Overdrive

Warm up: coaches choice Every 2 minutes for 16 minutes: Strict press x 2 @ 80-85% Amrap 8 min: 15 GHD sit-ups 30m OH walking lunge (45/25)

Final Countdown

Strict Press 5-3-1-5-3-1 Rest 2 min between sets 3 rounds for time: 40 air squats 10 bar muscle ups 20 Hang power cleans (95/65)

Bumblebee Tuna

5 sets: Snatch balance + OHS (moderate weight, work good technique) Rest 2 min Strict press 4-3-2-1 (85%+) Rest 2 min 5 rounds for time: 200m run 15 KB swings (70/53) 10 burpees 5/3 muscle ups