Free trial continues all day today!

 

POWER & STRENGTH:

Work to a 3RM Push Press using a Rack over the course of 20 minutes…

(Immediately after each set perform a set of 8 Ring Rows making them more difficult by decreasing the incline or adding weight after each set)

 

WORKOUT:

Perform as many reps as possible of the following in 4 minutes:

3 Barbell Thrusters (63#/95#)

3 Box Jumps (20″/24″)

6 & 6, 9 & 9, 12 & 12… Continue building UP by 3s…

REST 4 MINUTES (Partner goes)

 

Then…

 

Start your next 4 minute period at 1 round higher than you successfully built up to during the first 4 minute section for an additional 4 minute AMRAP, but this time COUNT DOWN by 3s each round…

(So if you reached 15 Thrusters and 10 Box Jumps at the 4:00 cap, then you would start at 18 Thrusters & 18 Box Jumps on Part 2 and COUNT DOWN by 3s every round)

 

POST YOUR HIGHEST PUSH PRESS LOAD & TOTAL REPS COMPLETED FOR BOTH PARTS OF THE WORKOUT TO COMMENTS

Justin VanBeek

Written by: Justin VanBeek

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