STRENGTH: EMOM for 5 minutes complete, Strict Shoulder Press x 2 reps
Immediately followed by…
EMOM for 5 minutes complete,
Push Press x 2 reps
(Athletes should add approx. 30% more weight when moving to push press)
WOD: 5 rounds for time,
6 x pull ups
12 x box jumps
18 x wall balls
OLYWOD
STRENGTH:
A) Pause front squat x 3 reps x 5 sets
Follow the tempo – 3 second descent, and a 3 second pause in the bottom position.
B) 2 x clean lift-offs + 1 x power clean, every 2 minutes for 8 sets
The clean lift-off should emphasize the 1st portion of the pull. Pull from the floor stopping at high shin to pause before lowering back to the floor. Repeat repetition without losing engagement.