STRENGTH/SKILL

A. 12 min Alt EMOM:

Even Minute: 2DB/KB Push Press x6-8 reps w/1 second pause overhead, build

F: 2DB x8-10 reps w/1 sec hold overhead

P/S: 2DB/KB x 6-8 reps Push Press w/1 sec hold

Odd Minute: 3 sec Pause Front Squat x4-5 reps;

-3 second pause in bottom each rep; build to tough set

F: DB or 2KB Front Squat 33x1 tempo

P/S: 3 sec pause in bottom x4-5 reps; build

WOD

B. "Speed Wobbles"

15-12-9 reps For time:

Hang Squat Clean

Push Press

Sprint 100m after each round

F; 2 DB Front Squat + 2DB Push Press: 21-15-9 [light load for technique]?

P: 115/75#

S: 155/105#