Strength (25 min)
Every 3:00 × 5 sets → 1 Strict Press + 2 Push Press + 3 Push Jerks
Loading based on Push Press 1RM:
• Beginner: Empty Bar/Light DBs • Intermediate: 50–60% • Advanced: 60%+
Accessory (15 min)
3 Rounds: 12 Banded Face Pulls • 12 DB Lateral Raises • 8 Seated Arnold Press
