Warm Up: Row 500m, then 2 to 3 rounds of the following...5x strict press, 10x push press, 10x jerk, stretch and mobility of your choice.
*Start off light and increase the weight each round.
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Strength: Work up to a 1 RM push press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set.
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WOD: Complete 5-4-3-2-1 reps of the following...
Deadlift A (275/225) , B (225/185), C (205/135)
Muscle up ( B and C do scaled version we've worked on recently)
Overhead squat A (225/155), B (185/105), C (135/ 75)
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Core: 3 rounds - 15 toes 2 bar , 10 banded good mornings
*Start off light and increase the weight each round.
----------
Strength: Work up to a 1 RM push press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set.
-----------
WOD: Complete 5-4-3-2-1 reps of the following...
Deadlift A (275/225) , B (225/185), C (205/135)
Muscle up ( B and C do scaled version we've worked on recently)
Overhead squat A (225/155), B (185/105), C (135/ 75)
------------
Core: 3 rounds - 15 toes 2 bar , 10 banded good mornings
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