“Weightlifting Wednesday” Push Press 5-4-3-2-1 followed by.. “Pushed Around” Every 3:00 x 4 Rounds 15/12 Calorie Row or 200 M Run 10 Barbell Facing Burpees Max Push Press (115/80) No rest between rounds
L1 10 Cal Row 8 Burpees Max Push Press
Beginning with a “Weightlifting Wednesday” focusing on the Push Press, followed by a conditioning cash-out. You can add weight across the five sets. The goal is to find something “heavy” at each repetition number. challenge yourself, but still prioritize efficient movement. On the metcon, looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh.