Strength: Front Squat – 5×4 @ 80%
Note: take ~ 20 minutes for the squats
WOD:
Ascending AMRAP 9
1 Power Clean 185/135
3 Wall Balls 20/14
2 P/C
6 WB
3 P/C
9 WB
ect.
Note: weight should be heavy enough that singles are the most efficient way to go. Scale first to 155/105 > 135/95 > 115/85.
Pause Push Press – 4×5 at 65-75% *1 second pause in dip and in catch*
Push Press – we’ll be pausing in both our dip and our receiving position today. lets really focus on keeping our weight midfoot in the dip and not redipping to initiate the lift, using our glutes to drive the bar aggressively off our chest.
Every 4 minutes for 16 minutes (4 sets) 400m run 8 Shoulder To Overhead *** Rx: 115/85, 135/95, 155/105, 185/135 mRx: 95/65 | 115/85 | 135/95 | 155/105 scale : 75/55 | 85/65 | 95/75 | 115/85
Barbell weight should be something that can start off unbroken, but as the weight gets heavier we may need to drop and reset or rounds 3 and 4. We should be getting at least 30s rest each round.
