WEDNESDAY

Level 2.

Push Press

10:00 EMOM

5 Reps @ Moderate Load

Strength

Push Press

10:00 EMOM

3 Reps @ 65-70% of 1RM

Conditioning (3 Rounds for Time)

4 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

Dumbbell: 22.5/15kg

16 Dumbbell Facing Burpees

Level 2

3 Wall Walks

300m Run

12 Single Arm DB Hang Clean and Jerk

Dumbbell: 17.5/10kg

12 Lateral Dumbbell Burpees

Coaching Notes, Strategy, and Goals

Goal: 11-15min

Time Cap: 18min

Stimulus: Grinder / Upper Body Density

RPE: 8/10

Primary Objective: Maintain a pace as close to 4-5min as possible

Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.