Finish it Bruno!!!
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Pic: Angela Clancy

WoD: Pump Up

Complete 3 Rounds For MAX Reps:

2 Mins MAX Reps Strict Press (0.75 BW)

REST 90 Seconds

2 Mins MAX Reps Front Squat (1.25 BW)

REST 90 Seconds

Blurring the lines between Strength & Conditioning today by mixing a Heavy Day with a "Fight Gone Bad" style MetCon!!
This will be a super way to get some Heavy loading into your week & at the same time develop some local muscular strength-endurance into the system.
Now, when we play against our own Bodyweight it is testing your strength-to-bodyweight ratio. If you find you can strict press 3/4 of your bodyweight for reps its a decent sign that your upper body strength is going well. Same thing applies for squatting just a bit over your bodyweight for reps.
When we say "for reps" we are talking multiple reps in each interval. Not 5 or 6. We want double digits, (at least to start with on that press). Aim high and reach for the stars (see what we did there?)
Of course scale as needed to get this desired response. Heavy yes, BUT at a load that will allow you to move it.
You get 90 seconds between the moves. Make sure you have a plan with regard to your weight plate choices & configuration so you can be efficient in changing the loads.
You WILL get tired in these interval. Re-rack the bar if you need a quick break, don't get caught out missing reps and wasting excess energy, or worst still, having to put the bar on the floor!!
Hold the standards. Form is priority as always.
Scale as needed.

Post LOADS used on other & Number of REPS from each (along with your Bodyweight) to Beyond The Whiteboard.

This has NOTHING to do with pressing overhead or squatting but its a good knowledge bomb from Shane Farmer! Take a look 🙂