| Warmup 8:00 of: 1 db press+2db push press+3 db push jerk+:30 overhead hold/side :20 side plank/side 10 external rotations/side 5 empty bar press in split/side Then warmup push press to about 50% of max |
| Lift Push Press Every 2:00 for 3 rounds, 10 reps–goal should be to start around 50-60% and build if possible Then, Every :90 for 2 rounds, @ 90% of what you hit |
| Workout 5 RFT with a 12:00 cap 12 burpees 16 (total) DB push jerks 50/35 Rx+55/40, and rounds 1/3/5 do hspu |
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