Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Med ball lunge to overhead press
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Dumbbell Strict Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 5 rep max
WOD
Competitive:
In pairs for time (cap reamining time in class)
4 rounds
10 clean and jerks (165/115) (split)
50 passing wall balls (20/14)
15 box step ups (24/20) (synch)
Performance:
In pairs for time (cap reamining time in class)
4 rounds
10 clean and jerks (125/85) (split)
50 passing wall balls (14/10)
15 box step ups (24/20) (synch)
Lifestyle:
In pairs for time (cap reamining time in class)
4 rounds
10 clean and jerks (75/55) (split)
50 wall ball squats (split)
15 box step ups (any height)