Medium+Strict Press; Feb. 13-19, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

5 Arch to Front Lever Swings

1-2-3 Bar Muscle-ups

4 Power Snatches

8 Box Jumps

Round 1 = 75/55; Round 2 = 95/65; Round 3 = 115/80

Medium Conditioning

18 Min AMRAP

4 Bar Muscle-ups

8 Power Snatches (115/80)

16 Box Jumps (24/20)

Strict Press Interval

Every 2:00 for 5 Rounds

10 Strict Presses @ 55% 1 RM

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching