Strength Development:

Push Press

 

5 sets @ 2 minutes

 

5 Push Press/Set

 

Stimulus:

·     Strong drive off shoulders

·     Lock glutes/legs

·     Strong push through

 

WOD

 

3 X 5 Min AMRAP’s

 

0:00 – 5:00

 

·    200 m run, into AMRAP:

·    8 Clean & Jerk (RX 60/40)

·    6 Sit-ups/GHD’s

 

Rest 2 minutes

 

7:00 – 12:00

 

·    200 m run, into AMRAP:

·    6 Clean & Jerk (RX 70/45)

·    6 Sit-ups/GHD’s

 

Rest 2 minutes

 

14:00 – 19:00

 

·    200 m run, into AMRAP:

·    4 Clean & Jerk (RX 80/55)

·    6 Sit-ups/GHD’s

 

Stimulus:

·   Cycle Speed

·   Short recovery between sets