Open WOD: 20.1 10 RFT (15 min cap) 8 Ground-to-Overheads 95/65 | 65/45 10 Bar facing burpees | Burpee step overs
G2O can be snatch or C&J, but at this weight it really should be snatches for speed and efficiency.
Strict Press – 3×5 at 85-90% of 5RM Push Press – 2×5 at 110-120% of 5RM
JT – 15 min cap 21/15/9 Handstand Push Ups | 1-2 Mats | Z-Press Ring Dips | Assisted Ring Dip | Bench Dip Push ups | Knee Push ups
For today’s JT we should not expect any PRs after the shoulder volume we just did in the strength. Instead, lets cut our sets a little smaller and take more frequent breaks to prevent that lactic buildup.
