Skill

5 sets of 5 strict press

Target about 65%

Stay at a relatively light weight today; we’ll be alternating between strict press and back squats for a few weeks, staying at 5 by 5, and adding a bit of weight each time. Leave room for growth.

Workout of the Day

5 rounds, 2 minutes on, 1 minute off:
14 alternating dumbbell hang power cleans
12 box jumps
10 toes to bar

Pick up where you left off in the AMRAP when you start back up after each rest interval.

The dumbbell hang power cleans are about half the range of motion of a dumbbell power snatch, so this is a great chance to push the weight a bit over what you’d use for that movement. Modify the range of motion on the toes to bar so that you can always jump up for a quick 2 or 3 reps.

standard: 35/20 pound dumbbell, 20/12 inch box
rx and sport: 50/35 pound dumbbell, 24/20 inch box
metcon: 5×2:00 on, 1:00 off