SPEED PUSH PRESS & …

A) Strength:

1) EMOM 5:
3 Speed Push Press @ 75-80% of Push Press 1 RM from 4/24

2) Metcon Prep:

2 Sets of:

1 Wall Climb
5 Toes to Bar
10 Wall Ball Shots
10 Alt. DB Snatches
– Rest 60s –

B) WOD:

For time: (20:00 Cap)

30-20-10

Alternating DB Snatches (50/35)
Wall Ball Shots (20/14)

– Then –

800 Meter Run

*If needed, sub 1K/800 Meter Row or 48/36 Cal Bike

– Then –

9-15-21

Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups
*3 Wall Climbs after each set of T2B (S = 3 Half Wall Climbs, 20 Shoulder Taps)

C) Extra Credit:

Upper Body Giant Set:

1a) Seated Incline DB Curls (3 x 8-10). No rest.
1b) Prone Cobra Raise (external rotation) (3 x 10-15). No rest.
1c) Prone Lateral Raise Pronated Grip (3 x 10-15). Rest 60s.

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