WOD – Mon, Aug 4

STRENGTH
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 7.5/10 effort or 75%, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)

CONDITIONING
“Then Go” (Time)

21-15-9
DB Hang Squat Clean
Pull Up

MCx: 50/35
MAx: 35/20, 12-9-6 strict (band)
MVx: 25/15, ring row or jumping pull up

GOALS + GUIDANCE: Choose a LIGHT weight for the hang squat cleans. You should be able to cycle through at least 12-15 reps before taking a break. Chip away at the pull ups in three sets, or fast sets of three-five reps. Target 6-8 minutes with a 10 minute cap.