Strength Development:

Push Press

 

5 sets @ 2 minutes

 

·     3 push press per set

·     Fewer reps – heavier weight.

·    Focus – technique

 

WOD

 

Allan, Allan, Happy Birthday Allan

 

20 Minute CAP

 

15 – 9 – 7 – 7 – 9 – 15  

 

·    Hang Power Cleans (RX 42½/30 Kg)

·    Thrusters

·    Kettlebell Swings (RX 24/16 Kg)

·    150 meter run between each set