STRENGTH
Push Press (GOALS + GUIDANCE: Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end. Record your weight. Ideally lift 5% (65%) more than last time.)

CONDITIONING
“Duality” (Checkmark)

EMOM 14
1 – 1 Clean
2 – 15 Wall Balls

MCx; 225/155, 20/14
MAx: 155/105, 14/10
MVx: 115/75, 10 reps 10/6

GOALS + GUIDANCE: Minute one, do one clean (power or squat) that feels HEAVY! However, not so heavy that your form breaks down over the course of the workout. The clean should require an intention set up, deep breath, and a powerful jump. Also consider that on minute two you’re doing fifteen wall balls (unbroken) that can be taxing on your lungs and legs. Your clean effort should feel like an 8/10 effort. Record your modifications.