Record your best Push Press 10 rep max lift.
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 155/105 lbs
10 Box Jumps, 24/20 in
15 Kettlebell Swings, 53/35 lbs
WORKOUT BRIEF
DESCRIPTION
The shoulder to overhead movements is the big focus of this two part day
Athletes will start by building to a heavy, unbroken set of 10 from the rack
The metcon that follows includes a moderately-heavy weight barbell, a kettlebell and box jumps
Athletes can expect to complete 4-6 rounds
The bar is taken from the floor for the conditioning piece
The barbell is taken from the rack for the strength portion
SHOULDER TO OVERHEAD AND KETTLEBELL SWINGS
Choose a weight for that you can complete in unbroken sets
BOX JUMPS
Stand to full extension at the top of each rep
STRATEGY + WOD
GENERAL
The first priority today is completing unbroken shoulder to overheads and kettlebell swings
With a small to moderate number of reps and a 10 min time frame 5 on the barbell and 15 on the kettlebell straight through is idea
After unbroken weighted movements, we can think of using box jumps to “recover on”
Having the box jumps as the “recovery” movement will allow you to keep your pacing under control and the weighted movements unbroken
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