Strength
Strict press + push press
3 working sets of 3+6
Perform 6-8/side seated straddle side bends between sets
Notes
The weight on the strict press should feel like an RPE 8, or like you could have done another 2 strict presses if necessary. Once you’ve completed 3 strict presses, finish your set by performing 6 push presses. Focus on loading the hips and getting a vertical drive in the push press. You do not have to cycle these reps–meaning you can reset on the shoulder after each rep.
Perform all 3 sets at the same weight.
You may elevate the hips if necessary on the straddle side bends. You can also just focus on getting into a good straddle position if the side bends are a little too advanced.
Conditioning
4 rounds for time
18-21 calories
15 dumbbell snatches
9 box jump overs
12 minute cap
Notes
Today’s metcon is four rounds of calories, dumbbell snatches, and box jump overs. Your score will be the time it takes to complete the workout or work completed at the twelve minute cap.
Your calories should take no longer than about 1:30. If this sounds like an aggressive pace, consider lowering the calories to 15-18.
Your dumbbell weight should be moderately heavy. The goal is to complete these in 1-2 sets each round.
You are welcome to push yourself on the box jump over height today. Safety is always the top priority though, so keep that in mind when choosing a height.