Skill

EMOM for 10 Minutes

Straight set of Strict HSPU

or

1 Strict Press + 4 push press

Today you’ll choose between one of two overhead options, upside down or on your feet!   Feel free to continue working with the same movement you practiced last time or switch it up if that feels right for you.  For the strict HSPU you will be working on kicking up against the wall and performing a straight set of  reps every minute.  You can scale by using one or two abmats as a target. The second movement has us partnering up and using a barbell out of squat rack or from the floor for an overhead complex. Work up to a strong effort 1 rep strict press + 4 rep push press.  The strict press falls off quickly but so does a 4 rep push press for that matter!  Most of us will find the strict press to be the limiting factor but that’s okay. Stick to the rep scheme and keep that first rep strict.

WOD

AMRAP in 15 Minutes

10 Deadlift 225/155 lb
20 Alternating one arm dumbbell squat clean 50/35 lb
100m Run

Workout Notes

Today’s workout is a longer duration triplet with a high demand on the posterior chain. You’ll start with ten medium weight deadlifts followed by 20 light dumbbell squat cleans. You will alternate arms for every rep of the squat cleans using one dumbbell. Be sure to tap the ground with one head of the dumbbell between reps as well. You will want to be able to complete large sets of the squat cleans throughout the workout. The deadlifts can be done all in one set or broken up into 2-3 sets max. If at any point you are doing single deadlifts you have gone too heavy.  We’ll break up the lifting in every round with a short 100 meter run to recover a bit before starting in on your next round.