Fitness
Push Press
12 minutes to build to a 2 rep max
WOD
"Little Duke"
4 rounds for time
20 alternating dumbbell snatches (35/20)
10 burpees
10/8 calorie bike
Rest 2 minutes
Performance
Push Press
12 minutes to build to a 2 rep max
WOD
"Little Duke"
4 rounds for time
20 alternating dumbbell snatches (50/35)
10 burpees over dumbbell
10/8 calorie bike
Rest 2 minutes
Competition
Push Press
12 minutes to build to a 2 rep max
WOD
"Little Duke"
4 rounds for time
20 alternating dumbbell snatches (70/50)
10 burpees over dumbbell
10/8 calorie bike
Rest 2 minutes
Notes:
For the push press you will have 12 minutes to find a new 2 rep max. Work up to your max in 5-7 sets and see if you can set a PR. For the workout push the pace during the work as you will get a longer rest after each set. The goal is to keep all 4 rounds close to the same pace.