Lets start out with some overhead work. Take 20 minutes to build up to a heavy set of 5 in the push press. Remember, we’re looking to establish a single set of 5 today, rest as needed. You don’t need to do 5 every time.

Our met-con includes sets of 20 DB Snatches, go break these into sets of 5 going 5 right / 5 left etc.


Push Press
Take 18 Minutes to find a heavy 5 rep push press today

(suggested rep scheme)

AMRAP in 10 Minutes

20 Dumbell Snatches (50/35)
10 Box Jump Overs (24/20)
10 Burpees