1) Push Press: 5 Reps Every 2:00 X 5 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
2) 10 Minute EMOTM:
Odd – 5-10 Strict Pull-Up/Ring Rows
Even – 10 Standing Dumbbell Overhead Tricep Curls
This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps
WoD
3) 12 Minute AMRAP:
12 Knees-To-Armpits
9 Push-Ups
6 Power Snatch 95/65
Extra Work:
4) Hollow Position: Accumulate 3 Minutes
Keep track of total time and attempts to complete.
5) Row: 10 X 500m
Rest 2 minutes between intervals. Perform at your 2K Pace.
Si manque de temps => 100 Burpees
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