PUSH PRESS

A) Strength:

1) Every 2:00 x 4:

5 Push Press @ 80%

2) Hang (Squat) Clean: Work on sets of 2-3 warming up for Metcon. Rest 60s.

B) WOD:

"Liza Beth"

For time: (13:00 Cap)

21-15-9:
Hang Squat Cleans (Rx = 115/75, S = 95/65, 75/55)

15-12-9:
Ring Dips (S = Bar Dips, 21-15-9 Push-ups, 21-15-9 Box Push-ups

5-3-1:
Rope Climb (S = 3-2-1 RCs, 10 Strict Pull-ups/round, Band Assisted, 12 Ring Rows/round)

*Alternate Scaling Options:

Front Squats in place of Hang (Squat) Cleans

15-12-9 Strict Chin-ups in place of Rope Climbs

C) Extra Credit:

1a) Shoulder Circuit - Front Raise - Lateral Raise - Thumbs up bent over rear delt raise (3 x 10-10-10). Rest 30s.
1b) Banded Hammer Curls (3 x 10-12). Rest 30s.