Skill
Strict Press
5 reps at 65%
3 reps at 75%
Max reps at 85%

This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it.

Workout of the Day
AMRAP in 15 minutes with a partner:
30 box jump overs total, one person working at a time
10 synchronized devil presses

Split up the box jump overs however you’d like each round and work until 30 total reps have been completed. You’ll both be doing 10 devil presses each round, and should be hitting the bottom and top position of each rep at the same time. Communicate with your partner to let them know when you need rest and when you are ready to work. The box height is the same across the board to allow for faster transitions for mixed pairs.

standard: 35/20 pound dumbbell, 12 inch box
rx: 50/35 pound dumbbell, 20 inch box
sport: 50/35 pound dumbbell, 24 inch box
metcon: 3×4:00 on, 1:00 off