WOD:

1) 20 minute EMOTM:

Minutes 1-5 – 3 Strict Press

Minutes 6-10 – 3 Push Press

Minutes 11-15 – 3 Push Jerk

Minutes 16-20 – 30 second Front Rack Hold

Warm-up as needed. Start around 70% of your 1RM Press. Build as heavy as deemed fit. Goal should be to increase loading through each set. Front Rack holds should be done at 100% of your Bodyweight or Front Squat, whichever is higher.

2) 3 rounds AQAP:

30 Kettlebell Swings 70/53

20 Knees-to-armpits

10 Burpee-to-target

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) 3 rounds AQAP:

1 mile @ 2 minutes Slower than PR Pace

1 mile @ 30 seconds Slower than PR Pace

Keep track of times for each individual mile. No resting anywhere, this is a continuous 6 mile piece.

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

Load those plates on guys 🙂