Warm Up:
2 Min on Rower or Bike
Then
:40 on :20 off
No Push Up Burpees
Push Up To Down Dog
PVC Pass Throughs
PVC Good Mornings
Empty Barbell Push Press with a Pause Overhead
X 2
Skill:
Strict Press
Take 90% of your 1RM as your driver
70%x 3
80%x 3
90%x 3+
WOD:
3 Rounds For Time (Solo, no Partner today)
500/400m Row
10 Power Cleans (155/105)
10 Lateral Burpees Over Bar
10 Push Jerks (155/105)
*barbell weight should be challenging but doable. Most will have a to base the weight we use off of the Push Jerk and that is fine. Think of something you can get done in 2-3 sets.
*20 min TC today