Tuesday 170829

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Strength

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Complete 4 sets of the following complex:

1 Snatch + 2 Hang Snatch + 3 Overhead Squats

Use 50-60% of your 1RM and rest 1:00 between sets.

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WOD

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Complete for time:

21 – 15 – 9

Push Press, 95#/65#

Toes-to-Bar

Run 200m after you complete each round of the T2B.

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Lyman making the 30″ box jumps look easy!

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Push Press It.

Today’s burner includes the push press. You guys know the push press well – dip, drive, reach – with no re-bend of the knees. In other words once you dip and drive and your legs get straight they stay that way. Sometimes this is easier said than done, especially with higher reps where you’re fighting to not put down the bar. As hard is it may be, that RX today requires 21 – 15 – 9 of the push press, the push jerk won’t get you there. Be aware of what your body is doing as you fatigue. If you start to feel that re-bend of the knees that turns the push press into a push jerk, fix it or take a break. Sometimes that re-bend can be hard to feel, so if the coach cues you about it, we want you to fix it! Most of the time this is an awareness thing and you’ll be able to dial it back in. This might not seem like a big deal, but we think it is. If you’re not sure about the movement, be sure to tune in during the coaches briefing before the WOD and we’ll make it crystal clear! Have fun knocking out those push presses today, we know you’ll crush it!

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