Skill
EMOM for 10 minutes
2 push press

Spend ten minutes working up to a heavy double push press for the day. The first focus for the push press should be a vertical dip and drive as you send the bar off your shoulders. After you do this, squeeze your legs and midline as you press the bar out to lockout. Be aware how you bring the bar back down to your shoulders between reps. If you can, catch the bar with a bent knee to reload and go directly into the next push press rep.

Workout of the Day
AMRAP in 12 minutes
1-2-3-4-5-6-7 …
thrusters
kettlebell swings

Hang onto your barbell after today’s skill work. You’ll probably want to lighten it up quite a bit though for the thrusters. Choose a weight that allows you to work through 7-10 unbroken thrusters even when you are tired. For the kettlebell swings grab a kettlebell that you are comfortable with and have used in a workout before. Your score today will be the last round you finish of both movements plus any extra reps in the next round.

standard: 75/55 lb, 24/16 kg
rx: 95/65 lb, 28/20 kg
sport: 115/85 lb, 32/24 kg
overachiever: 135/95 lb, 40/32 kg

Today’s workout can be done with a just a kettlebell, just a dumbbell or a dumbbell or kettlebell and a barbell. If you are using a dumbbell or kettlebell for the thrusters you can either hang on to your weight with both hands for each rep or switch arms whenever you want and do one arm thrusters. If you opt for one arm thrusters make sure to keep things as even as possible between each arm. Jumping squats or goblet squats are always a scaling option when it comes to thrusters as well. A dumbbell can be used for the swings if you don’t have a kettlebell or you can choose alternating hang cleans instead of swings with your dumbbell. Your score today will be the last round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!