The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Time)
4 min amrap
9 ring dips
21 over head squats @ 43/30k
Rest 4 min
4 min amrap
6 ring dips
15 over head squats @ 62/43
Rest 4 min
4 min amrap
3 ring dips
9 over head squats @ 84/56
Push Jerk (3RM)
Rest 10 min
Find 3 rep max push jerk
Drop 10k for 3 reps
Drop 10k for 3 reps