21-15-9 reps for time: Power clean (95,135#) or (50-60% of 1 rm power clean), Dips
(15 min. cap)
P1. Pressing Strength: Shoulder Press- 3 reps EMOTM for 10 min. @ 80-85%.
OR, HSPU- EMOTM for 10 min @ submaximal reps, unbroken. Goal is to stay consistent for each of the 10 min. with no more than 1 rep difference between max reps and least reps for the rounds- If you can consistently hold 3 reps every min stick with 3.
P2. Endurance: minimum of 4, maximum of 8 x 400m. Runs. Rest 2 min between each run, hold each split within 3-5 seconds.