400 meter Run
Fitness Level Substitution: Knee Push-ups
10 Air Squats
10 Strict Presses (Just the Bar)
5 Strict Presses (40% of your 1 Rep Max)
5 Strict Presses (50% of your 1 Rep Max)
3 Strict Presses (60% of your 1 Rep Max)
These percentages are based off of the maximum amount of weight you could shoulder press one time = 1 Rep Max. If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like.
Skills / Strength
Spend a few minutes with each of the movements for the WOD today. *If you do not have a squat rack, you will need to Power Clean the weight to your shoulders.
Push Jerks (Note that the catching position of the push jerk is different than the split jerks we did yesterday.)
5 Rounds (3:00 Rest)
Post the heaviest round you completed to comments. You will do all 9 reps without the bar being put down. You can rest with the bar on your shoulders, but if you re-rack the bar or put it down, then your round does not count. You will be limited by the amount of weight you can strict press overhead for your first rep. After the one strict press, perform 3 push presses and then 5 push jerks before putting the bar down. Rest 3 minutes between rounds and repeat for a total of 5 rounds. *If you do not have a squat rack, you will need to Power Clean the weight to your shoulders.
Tabata Front Squats (Men: 45lb / Women: 30lb / Beginner: 15lb)
Tabata intervals are 20 seconds of working as hard as you can followed by 10 seconds of rest and repeating for a total of 8 rounds. Do as many front squats as you can do in 20 seconds and then rest for 10 seconds. Repeat for a total of 8 rounds. Post your lowest number of front squats in a round to comments.
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