WARM-UP
Complete Eo3 Official Warm-up, upper body emphasis, found here.
Then:
Press
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
STRENGTH
Then:
Press
- 65% x 5 reps
- 75% x 5 reps
- 85% x 5+ reps (as many reps as possible)
Then:
Press 3 x 10 reps @ 50%
Strict Chin-ups 3 x 10 reps
CONDITIONING
As many rounds as possible in 12 minutes of...
12 Kettlebell Swings @ 2 Pood
10 Burpees
30 Double-unders
*Competitor: As prescribed
*Established: 1.5 pood on conditioning
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory and pull-up progressions/conditioning use 1 pood and 3x single unders.
Post loads and max reps to comments as well as rounds completed in conditioning.