WOD:

1) Push Press: 15 minutes to establish a 1RM

Take 15 minutes to establish a 1RM Push Press. It is crucial that you Push Press, we are not looking for a Push Jerk. Once your ankles, knees, and hips hit extension they should not re-bend until the bar comes back down from completing the rep.

Immediately Into

2) Push Press: 3 Reps EMOTM at 80% of 1RM for 7 Minutes

Perform 3 reps Every-minute-on-the-minute for 7 minutes using the above max you just found. Again it is crucial you don’t Push Jerk the weights, we are looking for a Push Press.

httpv://www.youtube.com/watch?v=h6oQLMcTGTo

3) AQAP:

750m Row

50 Kettlebell Swings 70/53

25 Box Jumps 30/24

10 Squat Clean Thrusters 135/95

4) Muscle-up Practice: 10 minutes

This can be either bar or ring practice. Use this as a skill session, do a 3 x 5 or 5 x 5, or do an EMOTM.

5) Hollow Position: Accumulate 3 minutes

Accumulate 3 minutes in a Hollow Position taking as much time and as many attempts as needed. Record time and attempts to complete.

For results post 1RM Push Press and weight used for EMOTM along with time to complete Met-con plus any scaling used. If you did Extra Work post what you did for Muscle-up Practice, and time and attempts to complete Hollow Position.

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