12.6.23 WOD

(week 2 of 4)

EMOM x 10:
Odd: 5 Push press
Even: 8/8 Chainsaw rows ( KB or DB)
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Finisher:
1 max effort set of push press @ 65% of your heaviest set of 5
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Build in weight over the 5 sets of push presses. Focus on getting your head through as soon as the bar passes your forehead. Focus on a vertical dip and drive. Think about knees out and hips over heels to drive the bar straight up. The dip is key to our push press and our jerks

Then…

3 Rounds for time :
48 Double unders
12 Power Snatch

rest 2:00

3 Rounds For Time:
12 OHS
9 Burpees over bar