WOD:

1) Push Press: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 5-10 Strict Pull-up/Ring Rows

Even – 10 Standing Dumbbell Overhead Tricep Curls

This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps

3) 12 minute AMRAP:

12 Knees-to-armpits

9 Push-ups

6 Power Snatch 95/65

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Row: 10 x 500m

Rest 2 minutes between intervals. Perform at your 2K Pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE