Everybody…FREEEZE! Don’t. Move.
WORKOUT OF THE DAY
Fitness
1. Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
2. For time:
30 Push-ups
20 Push Press 95/65#
20 Split Jumps
20 Ring Dips
20 Push Press 95/65#
20 Split Jumps
10 Bar Muscle-Ups
Performance
1. Power Snatch from the Blocks (just above the knee): Work to a 5rm (non-T&G, reset quickly after drop)
2. Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
3. Weighted Sit-Ups: 3×10 AHAP
4. Metcon
For Time:
45 Push-ups
30 Push Press 95/65#
30 Split Jumps
30 Ring Dips
30 Push Press 95/65#
30 Split Jumps
15 Bar Muscle-Ups