Strength
a) Push Press – 5×3
—start @ 80% for set 1 & work up to a heavy 3 rep by the end.
b) Sotts Press – Quickly find a 1RM (try only if you can sit in the bottom of squat comfortably)
Conditioning
5 Rounds For Time
9 Push Jerks @ 65%
15 Bar Facing Burpees
21/18 Cal Row
WOD Notes: TD = 12-18 minutes. PJ should be start to feel heavy by the 3rd/4th round but should be unbroken if possible. It should not feel easy for all 5 rounds. You must jump over bar for the burpees to be considered Rx’d. Girls will row 18 calories instead of 21. The Sotts press is just for fun, which it will reveal how mobile you are both overhead & in the bottom of your squat.
