SS:15 Minute EMOM
1-1-1-1-1 Strict Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk
*Use the same weight through whole strength piece. Weight should be extremely challenging for the strict press, but possible to complete all reps without any cheating.
WOD: “For Time”
Buy in: 400 Meter Med Ball Carry
9 Power Snatch 95/65 ADV: 115/75
15 Med Ball Sit ups
Cash out: 400 Meter Med Ball Carry
*Med ball sit ups should be completed by touching ball behind head when they are lying down, and touching ball to ground in front of feet when they sit back up with it.
Warm up: Same as Class
SS: Same as Class
3×1000 Meter Row
Between each row run a 400 Meter Run.
*Rows should be all out effort, the 400 Meter Run should be slow and relaxed. almost like an active recovery period. keep the heart rate elevated but don’t do the runs fast.