Warm Up

Row 250 on your own

As a class:

2 sets:

5 Push Ups

10 KBS (light)

15 Air Squats

 

5 reps each with PVC – pass thru, around the world, good morning, overhead squat

Foundational Movement

Strict Press

Set Up:

• Feet hip width apart
• Hands just outside the shoulders
• Bar in the front rack created by the shoulders
• Elbows down (lower than the Front Squat position), but still in front of the bar
• Tight core, tight rear
• Closed grip, thumbs around the bar

Execution:

• “Press”
• Drive through heels; keep whole body rigid; tight belly
• Bar travels straight up to locked out with active shoulders, directly overhead
• Head moves back to accommodate bar path (then back “through the window” to finish)

Strength

Alt EMOM 10 min (5 sets each)

5 Strict Press

5 Pull Ups

(Whatever will be a challenge for you, this is strength so you may need to do strict or weighted pull ups, but you should be able to maintain it for all 5 sets)

WOD

6 min AMRAP

9 Back Squats (155/105)

7 Burpees

5 Shoulder-to-Overhead