Foundational Movement

Strict Press

Set-up: 

• Stance is with the heels at hip width 
• Hands just outside the shoulders 
• Bar resting on the “rack” or “shelf” created by the shoulders 
• Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar 
• Keep the chest up and brace the abdominals to maintain a neutral spine 
• Closed grip, with thumbs around the bar 

Execution: 

• The action is to: press 
• Retract the head (head accommodates the bar), and press the bar overhead, finishing with locked arms 
• The head can return to its neutral position once the bar has passed 

Finish: 

• The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension 
• To return the bar, push the elbows forward and retract the face until the bar is re-racked. 

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

3 ROUNDS

3 min AMRAP

5 HSPU (scale box HSPU)

10 Ring Dips (scale box dips)

15 V-Ups

Rest 2 minutes & repeat