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P & A


P & A

With accommodating resistance we focus on bar speed, not so much weight. In today’s strength portion, focus on accelerating the bar through the full ROM and perform the 3 reps as fast as possible. With one minute intervals, you should be trying to get at least 50 seconds of rest.

During the metcon, we have an alternating push/pull combo that is meant to “pump….you up.” Keep the deadlifts to a medium weight (50-60% of 1RM), stay tight on your pushups and try to work the whole minute.


Banded Push Press – 10×3 @ 50% every 1:00


“P & A”
AMRAP in 10min:
1min Deadlifts (185/125)
1min Pushups

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