Strict Press 3-3-3-3-3 BB or KB
7 Min AMRAP
8 Front Squats 65/95#
10 Lateral Bar Jumps
In part A. of today’s workout, we’re building to a HEAVY three reps. This is a strict focus on… strict press. You should build to a weight you can be successful with while the last rep is a GRIND through. If you DO NOT have a good front rack position pick Kettlebells as your weapon of choice.
With the shoulders being smaller muscle groups (for most of us) make sure to take 2-3 minutes of rest between attempts.
Part B. should be quick and consistent. Front squats and lateral bar jumps should be unbroken and chin-ups should have 1-2 breaks max (yes you can kip)… Start quick and finish quicker… J