Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Upright rows
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 7 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week
WOD
Competitive:
4 rounds in pairs switch each round
Buy in before each round: 15 hang cleans (synch) (95/65)
Partner A: max air bike cals
Partner B:
21-15-9
push press (95/65)
burpees
Performance:
4 rounds in pairs switch each round
Buy in before each round: 15 hang cleans (synch) (75/55)
Partner A: max air bike cals
Partner B:
21-15-9
push press (75/55)
burpees
Lifestyle:
4 rounds in pairs switch each round
Buy in before each round: 15 hang cleans (synch) (45/35)
Partner A: max air bike cals
Partner B:
21-15-9
push press (45/35)
no push-up burpees