WOD
Strength
Strict Press: build up then, 3 sets of 3 at one heavy weight
Conditioning
AMRAP in 4 minutes:
12 Pullups
7 Overhead Squats (115/75)
Rest 2 minutes, then:
AMRAP in 4 minutes:
7 C2B Pullups
12 Front Squats (115/75)
EXTRA
Strength
12 min. to find max for complex: BN jerk + jerk from rack/blocks
BS: 8 singles w/ 1 sec pause EMOM at same weight as 3 rep max last week
Allen Core Fitness
- Row 4×400 with 1 min rest between
- 5 sets 20 kb deadlift + 100 ft farmers carry. 1 min rest
- 10 min emom. Odd- 20 jump squats. Even- 20 push ups
