WOD
Strength
Strict Press: 8X2 @ 85%
on 4th and 8th set perform max OH hold after last rep
Conditioning
AMRAP in 18 minutes:
400M Run
30 Abmat Situps
10 Front Rack Lunges (115/75)
Extra
BN Jerk + Jerk: 60/2+2, 70/2+1, 75/1+1, 80/1+1, 85/1+1*4 sets
Back Squat: E2MOM: 75/3*8
4 min. EMOM – use false grip throughout
0:00- 3 kipping ring pulls to bottom of ribcage
0:30- 10 sec. hollow+10sec. arch hold
4-6 sets:
2 MU + 2 dips + 1 negative MU
+ 1 set of Max MU at very end (stay tight)