2 rounds of increasing intensity
:30 on the bike
15 hang cleans
15 strict press (second round, push press)
15 back squats
* move through this quickly, get the HR up and sweat a little bit in this one.
Front rack mobility, standing child’s and sink
Push press – 3×3, 3×2, and 3×1; building the entire time
We have been lifting in this rep scheme a lot lately. It is a great way to build with some volume but will be helpful when we start some strength cycles after the open.
The push press is a leg movement disguised as a should movement. Get the bar into a solid rack position, dip straight down and use those big legs. Prioritize that drive because the more work your legs do, the less work your shoulder will have to.
21/18 cals AB
You could really push each aspect of this WOD. Very difficult gymnastics movements here, but you are going to get a bit of a rest after each round. That means you could attack each set with a more aggressive rep scheme. Take a chance and learn something about your capabilities as an athlete, you can always change your approach mid-workout.