Strength – Shoulder Press (3×3)
3 Shoulder Press x 3 sets @85% of 1RM
* Complete a set every 2 minutes 30 seconds *
Workout – Metcon (Time)
THE TEMPLE OF DOOM
For time:
30/24 Cal. Row
30 Power Snatches (155/105)
30/24 Cal. Row
TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
Scaling Option
For time:
20/15 Cal. Row
30 Power Cleans (light/moderate)
20/15 Cal. Row
Accessory – Warm-up (No Measure)
SKILLS AND DRILLS
Advance:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest
Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
* Use Dumbbells or Barbell overhead hold as a substitute for athletes who struggle with stability.