Skill

EMOM for 10 Minutes
Straight set of Strict HSPU or 2 Rep Strict press

For today’s skill work you will have to make a choice between either a gymnastics or a lifting movement.  For the strict HSPU you will be working on kicking up against the wall and performing a straight set of strict HSPU.  You can scale by using one or two abmats as a target. Optionally you can work with a barbell and a squat rack and work up to a strong effort 2 rep strict press.  The strict press falls off fast so start with a light barbell and move up in small increments. If you choose the strict press work on the minute adding weight as you go for 2 reps each minute.

WOD

AMRAP in 10 Minutes

8 Burpee
6 Alternating dumbbell snatch 50/35 lb
4 DB OH Walking lunge 50/35 lb *

* alternate arms each round

Workout notes

We have ten minutes on the clock for this triplet.  The set sizes are small so practice moving quickly and making short transitions.  Each round has a small set of overhead walking lunges which will likely be the tougher of the two dumbbell movements.  Choose your weight off of what you can do for a set of four.  Be sure to alternate arms so you can distribute the work evenly across the entire workout.  If overhead mobility is an issue holding the dumbbell overhead is probably not a good idea so consider scaling to a goblet style lunge or even just a bodyweight lunge without the dumbbell.