Strength
Strict press + push press
Build to a heavy set of 1+4-6
Perform 6-8/side seated straddle side bends between sets
Notes
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.
If you finish while there is still remaining, you use your top weight for the day to perform 1-2 sets of 4-6 push presses.
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
3 rounds for time
500 m row
30 kettlebell swings
15 burpee box jump overs
*15 minute cap*
Notes
Today’s metcon is 3 rounds for time of rowing, kettlebell swings, and burpee box jump overs. Your score is the time it takes to complete these 3 rounds or work completed at the 15 minute time cap.
Your row should take no longer than about 2:10. If this pace sounds overly aggressive, consider lowering the distance to 400 m.
The kettlebell swings should be completed in 1-2 sets across the workout. Choose a light-moderate weight.
Burpee box jump overs should take no longer than about 1:30. If this pace does not sound sustainable, lower the number of reps to 12 or perform regular burpees.