Ken 141229

Part I: Warm-up

2 Goblet Squats 10" Lowering

1 Goblet Squat with 20" Prying Knees Out

10 Cals A.D.

1 Turkish Get-Up R&L w/Moderate Weight

1 Bent Press Each Side w/Moderate Weight

10 Cals A.D.

1 Turkish Get-Up R&L w/Heavy Weight

1 Bent Press Each Side w/Heavy  Weight

Part I: Strict Press (20)

1 x 8 (40%) 55/25

1 x 6 (50%) 65/35

1 x 4 (60%) 80/40

1 x 3 (70%) 90/45

6 @ 70% 90/45

1 @ 90% 120/55

6 @ 73% 95/47

1 @ 93% 125/60

6 @ 75% 100/50

1 @ 95% 130/62

Part II: Pull-up Practice (10)

Part II: Conditioning

12 Min AMRAP

6 (Shuttlecone Back & Forth)
4 Russian Swings L (35)
4 Russian Swings R (35)
6 DL 135
4 Barf