Skill

EMOM for 10 minutes
3 push press

Focus on a shallow dip and explosive drive to send your bar from your shoulders to overhead. Make sure to squeeze your legs as you press out each rep to make sure you’re not dropping under the bar and accidently doing a push jerk.

Workout of the Day

AMRAP in 15 minutes
100m pinch plate carry
20 sit-ups
10 medicine ball step-overs

You’ll need two plates, a medicine ball and a box for today’s workout. Use two different weights for the carry and make sure to switch hands at the wall. Carrying the weights should feel challenging but not impossible so choose your weights accordingly! If you’ve never done a pinch plate carry make sure to try one out before the workout starts.

standard: 15/10 lb, 16/12 lb.
rx: 25/15 lb, 20/14 lb.
sport: 35/25 lb, 25/20 lb”