Monday, March 6th
Pressing Complex: in 15 minutes:Minute 0-7, build to a heavy triple strict press; Minute 7-12, build to a heavy triple push press; Minute 12-15, build to a heavy triple push jerk.
Note: Pressing complex – we’ll have 7 minutes to build from bar to a heavy triple strict press, which should allow us to get 4-5 sets with minimal rest. Immediately after we have 5 minutes to build to a heavy triple push press (3-4 sets), and finally 3 minutes to build from there to a heavy triple push jerk (2-3 sets). The idea is not to move on to the next movement until the minute marker prescribed.
WOD: For Time: (10 min cap) 45/35 Cal Row; 30 Box Jump Overs 24″/20″ | Step Overs | Lower box; 15 Power Snatches 115/85 | 95/65 | 75/55
Note: Workout – quick sprint today, lets try and get through the row at a higher pace than we normally do in workouts, consistent grind on the box jump overs and finishing with one max effort set on the snatches, finishing with quick singles on whatever reps remain.