Thursday 9-23-2021 Workout Of the Day

A. 5 x 5
weighted banded BB strict press
*6-8 tempo ring rows between sets @31×1

B. 5 RFT @85/115#
time cap 16 mins
15 hang power cleans
10 front squats
50 DU / 100 singles

Workout Notes/Intentions: For Part A, you will need to go from the rack. You may want to share with someone to allow for enough racks. You will use a barbell, and attach KB’s for weight with bands. This exercise challenges shoulder strength and stability. You will not be able to use as much weight as you normally would for a 5 rep strict press. Between each set, 6-8 ring rows with a 31×1 tempo.

Part B is 5 rounds for time. Choose a barbell weight that you can get through both barbell movements in 2-3 sets. DU are 50 reps, if you are doing singles it is 100. If you perform a round every 3 minutes, you will just meet that time cap, with a little bit of room to spare.