Skill

Strict press
2-2-2
Push press
2-2-2

Today we will be working on two different strength movements. You will start with the Strict Press and then move to Push Press. Because you will only utilize your arms with the strict press your numbers here will be lower. You should be able to easily Push Press your final Strict Press weight as you will be able to use the power of your legs on this movement.  For the Strict Press focus on keeping the body strong and tight. Move your head out the way to allow for a straighter bar path.  For the Push Press focus on keeping your torso upright during your dip and not letting the bar move down your shoulders or chest as you dip and drive. There should be no re-bend of the knees in the catch.

WOD

AMRAP in 10 Minutes

5 Two-Arm Burpee Dumbbell Deadlift 45/30 lbs
15 Wall Ball Shot 20/14 lb 10/9′

Workout Notes: 

For the Burpee Dumbbell Deadlift you will perform a burpee with a hand on each Dumbbell, jump or step your feet between the Dumbbells and then stand up holding the dumbbells.  Choose a weight that you can do easily when you are fresh. These tend to get hard quickly so focus on good position and maintaining a flat back when picking the Dumbbells off the ground.