Todays Workout 09.05.14 - Press Complexes

Strength

1 Strict Press + 3 Push Jerks + 5 Push Press

5 Behind Neck Snatch Grip Press + 3 Overhead Squats

For both complexes, work to a 1RM then drop and do 3 sets @ 95%, and 3 sets @ 90%

Metcon 1

10 min. AMRAP

2 Wallballs

5 Pull-ups

4 Wallballs

5 Pull-ups

6 Wallballs

5 Pull-ups

(Continue for max reps)

Metcon 2

21 Push Press (95)

21 Walking Lunges

15 Push Jerks (95)

15 Box Jumps (24")

9 Strict Press (95)

9 Burpees

WOD

"Zembiec"

5 Rounds For Time:

11 Back Squats (185)

7 Strict Burpee Pull-ups

400m Row

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.