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 Strict Press
• 5 Ring Dips/10 Box Dips

Refer to 3/9 and see what weights you used. Challenge yourself to increase weight if it was easy, or maintain the same weight from start to finish.

WOD

Alternating EMOM 15 minutes:

• 30 seconds Wall Walks
• (Complete wall walks, even if you only get 1, get the full range of motion)
• 30 seconds of Box Jumps
• 30 seconds of Kettlebell Swings

Record your total number of Wall Walks, Box Jumps and KBS. Goal is to maintain your reps all 5 rounds.

CASH OUT: Five 200m Sprints, 1 minute rest in between