Warm Up: 250 m row (200 m run), 10 pass thrus, 2x: 10 strict DB press, 10 American swings, 10 situps
Mobility: Front rack- Tricep Smash, Super Front Rack and OH Supine Mobility. OH position- Lat opener, AC smash and T spine mobility
Skill Focus:
Push Press: 5 x 5 beginning with 60% of 1rm
Then WOD:12 min alternating EMOM.
Odd minutes – 15 supine ring rows
Even minutes – 15 Russian swings (70/53)
Cash out: 50 heavy ball slams
Post: PP and number of rounds completed.
Mobility: Front rack- Tricep Smash, Super Front Rack and OH Supine Mobility. OH position- Lat opener, AC smash and T spine mobility
Skill Focus:
Push Press: 5 x 5 beginning with 60% of 1rm
Then WOD:12 min alternating EMOM.
Odd minutes – 15 supine ring rows
Even minutes – 15 Russian swings (70/53)
Cash out: 50 heavy ball slams
Post: PP and number of rounds completed.
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