6am and 6:30pm Classes no dumping of the bar.
The Other Overhead Complex (Weight)
Perform 5 Rounds for Max weight:
1 Strict Press
2 Push Press
1 Split Jerk
Score is max weight lifted across all sets.
Multiply each set you do by 4 to get the weight lifted for that set, then add all sets together to get the total weight lifted.
Metcon (2 Rounds for reps)
As Many Reps as Possible in 5 min
8 Shoulder to overhead 45kg/30kg
15 Box Jumps 24″/20″
24 KB Swings 24kg/16kg
– Comp Optional –
Deficit HSPU 8″/4″
HSPU could be a great option if you are on the fringe of RX+