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June 20, 2014

Strength

Push Press

8-5-5-3-3-2-2-1-1

Work up to a moderate effort push press but get some work in along the way.   Be sure to start light and take extra sets during the warm up rounds if needed.  Your push press weights would usually be quite a bit lower than your max effort jerk.  Make sure that you are not rebending your knees to catch the bar but pressing it up under control after the dip and drive.

WOD

For Time

25 Toes-To-Bar
50 Wall Ball Shots 20/14lbs 10/9′
20 Toes-To-Bar
40 Wall Ball Shots
15 Toes-To-Bar
30 Wall Ball Shots

Workout notes

For the T2B the best strategy is to divide the work into sets and give yourself a short recovery period in order to maintain that number.  If the sets fall off don’t be afraid to switch to fast singles.   For the wall ball shots try starting with a big set to knock off a large chuck of the round and then move on to smaller sets with short rest.

Scaling T2B can be done by performing kipping knee tucks. For Wall Ball Shots scale them first by using a lighter ball and then second by going to a lower target.

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