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

Alternating EMOM 10 minutes (5 sets of each)

Even minutes: 5 strict press

Odd minutes: 5 strict pull ups*
*This is strength, so do what will challenge you. Maybe you can only do 3 strict pull ups, so do that. If you can do 5 strict, add weight. If you don’t have pull ups, do 5 deficit pull ups (slowly lowering yourself).  

WOD

3 Rounds each round for time

Sprint 100m

20 AbMat Sit Ups

Sprint 100 m

Rest 2 minutes

This is an all out max effort each round. You’re getting two minutes of rest between rounds for a reason. Yesterday’s Dirty Thirty is a long, pacing WOD, today you will give it your all, each time in short burst.

Cash Out

5 wall walks

Start laying on the ground, walk up the wall until your nose touches, walk yourself back down.