Strength

Strict Press 1-1-1-1-1

Work up to a strong effort 1 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of a push press or a push jerk.  Start light and increase in very small increments as this movement falls off fast.

WOD

3 Rounds for Time

30 Squats
20 Walking Lunge Steps
10 Deadlift 245/165lbs

Workout notes: Today’s workout is 3 rounds of movements that will primarily tax the lower body but of course we want to think about the function of the whole body.  Don’t ignore your midline even though these might seem like “leg” movements.  Keep your torso upright during the squats and lunges keep your back flat during the deadlifts.   The squats and lunges with make the deadlift feel much heavier than they might normally.  The workout is low in deadlift reps but the recommendation is slightly overloaded to about 65% of your 1RM for most lifters.