Skill

Strict Press
2-2-2-2-2

Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk. Remember to squeeze your glutes and legs right before you press to avoid any dip or drive from your lower body.  Try not to arch your back excessively when pressing and keep your midline static moving only your head out of the way to maintain a straight bar path. The bar can be taken from the rack or cleaned from the floor if you’re planning to keep it light.

WOD

AMRAP in 20 Minutes
40 Kettlebell Swings 32/24 kg
400M Run

Workout notes

This workout is a time priority couplet with large sets of kettlebell swings in each round.  Use a familiar weight and start each round by knocking out as much of the forty reps as possible and then chipping away at the rest with a couple of smaller sets.  Finish each round with a moderate effort 400M run and allow yourself a bit of recovery.  When you get back in the box get right back to work with another large set and try to hold similar split times for each round.