3 Rounds for time:
800 M Run
21 Shoulder-to-OH (135/93)
21 WB Sit-ups (14/10)
“Shoulder-to-OH” implies that any one of the three pressing movements (press, push-press, push-jerk) is acceptable for this workout. Remember that while the mechanics on high-volume, rapid speed presses may differ slightly from a one rep max, efficiency will still be critical. If you choose to rebound your reps, that is, if you choose to absorb your descent directly into the next rep’s dip and drive, do so on your heels. If you choose to maintain a tighter grip on the bar, that’s fine, but never allow the elbows to drop behind the bar as a result. High speed will inevitably yield some mechanical degradation, but always try to differentiate between small inefficiencies which can be tweaked here and there, and known paths to danger, which can potentially lead to injury.
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