New month. New goals. Same way to get there. Hard Ass Work!

The Factory Strength and Conditioning – Strength & Conditioning

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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