Pre WOD:
A, Front Squat : 5×3 at 85% 1RM
Focus on being upright and to keep an upright position
WOD:
A, Push Press
Set 1: 5 rep Push Press 82% 1RM
Set 2: 3 rep Push Press 88% 1RM
Set 3: 1 Rep Push Press 94% 1RM
Set 4: Max rep Push Press 82% 1RM
B, 5 rounds for time of:
Run, 200 m
12 Power Snatches, 45/30 kg
10 Lateral Burpees
Cap 15 min
Post WOD:
3-5 rounds for quality of:
12/12 Copenhagen Hip Adductions
20/20 sec Side Plank