Main – WOD
Lots of barbell today, think about being in the right position for both the push press and cleans, a strong stable back/core makes these movements not only more safe but easier!
2 wall walks
15 hollow rocks
15 air squats
Bridge practice – try to get into bridge position
A: Push Press (6×3)
2 Warm up Sets
6×3 @ 80, 85, 85, 88, 90%
(the set at 90 might be a reach here)
ONLY move up to 90% if you make the 3 reps each time as legit PUSH PRESSES at 88%, not jerks, so don’t be a jerk. If it feels too heavy for a triple, just back off. If you are failing rep 1 or 2 it’s too heavy.
If the 88% is tough but doable, do a another set at 88%.
90 sec to 2 min rest between sets
20 mins here to get the work done
B: Cleans, Bells, and Ropes (AMRAP – Rounds and Reps)
12 Min AMRAP
6 Cleans (185/125)- any style
12 KB (1.5/1)
Max 45 sec-1 minute per DU attempts.