11/14/2017

A) MOFO 10
- Strict Press (2 x 90%)
- 5 Box Jumps (30/24)

B) Low Hang Snatch

Build to a heavy Single

C) Conditioning:

AMRAP 12

- 15 Pull Ups
- 15 Back Squats (95/65)
- 15 Push Press (95/65)

-WOD BREAKDOWN-

A) We're doing some heavy strict press today, folks. Focus on squeezing your butt and not letting your chest crank back. For the box jump, use a high box (step out of your comfort zone here) and jump from the bottom of a full squat.

B) Build to a heavy single - not necessarily a 1 rep max. If you feel like you can set a new PR, go for it. But that's not the goal. The goal is to move perfectly under a heavy load.

C) No rack for the barbell movements. Not tons of skill here, just a nose to the grindstone kind of workout.

Alternate movements:

Pull Up - ring row
back squat - Goblet/air squat
Push Press - Push up