Strength
EMOM for 8 minutes of:
Push Press* x 2 @ Build to today’s heaviest set
*Push Press will be taken from the floor.
MetCon
“Michelangelo”
Complete the following for time:
800m Run
20 Bar-Facing Burpees
20 Push Press 135/95
600m Run
15 Bar-Facing Burpees
15 Push Press 155/105
400m Run
10 Bar-Facing Burpees
10 Push Press 185/125
Barbell
To Be Announced…
The strength portion is a simple 8 minute EMOM of 2 Push Presses. No tempo here, just power clean it up and get going. Build up to at least the weight you plan on ending the MetCon at during these 8 minutes.
We end class with a longer chipper consisting of Running, Burpees and Push Press. The runs aren’t short so don’t burn out with that first 800, smooth is what you should be thinking. If you can keep a relatively steady heart rate and pace until that last 400m Run, you will be able to fly through those last 3 movements. The Push Press in this workout will be taken from the ground and the weight does get a little heavy so focus on good technique for your Power Cleans and Push Presses to save as much energy as possible for that last set.