friday

Warm-up

​2 ROUNDS 
25 Single Unders 
10 Single DB Front Raises 
10 Scap Push-ups 
25 Single Unders 
10 Single DB Strict Press 
5-10 Push-ups 

Strength

Strict Press
​1x3 @ 70%*
1x3 @ 80%
1x3+ @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

Metcon

​FOR TIME
60 Double Unders
15 Strict Press (95/65)|(65/45)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks

(Score is Time)