Prep
2 Sets
Wall Sit x 30 sec
Bottom Up 90/90 Kettlebell Hold x 20 sec
Banded Lat Pull Down x 10 reps
Support Hold x 20 sec
Vertical Jump x 5 reps
Essentials
A.
6 Sets
2 Push Press + 2 Push Jerk
Weight should stay light to work on mechanics
On the 2 min Marks
B.
12 min Emom
1.Banded strict Pull Up x 7 reps
2.Bench Dip x 7 reps
3.Hanging Strict Knee Lifts x max reps 20 sec
C.
For time:
Jumping Pull Up x 25 reps
Run x 200 meters
Hanging Knee Ups x 25 reps
Fitness
A.
6 Sets
2 Push Press + 2 Push Jerk
Weight for the first 3 sets should build up to a heavy , then for sets 3 , 4 and 5 hold that same heavy weight . Set 6 should drop back down to the load performed in set 1.
On the 2 min Marks
B.
12 min Emom
1.strict Pull Up x 7 reps
2.Strict Dip x 7 reps
3.Hanging Straight Leg Lifts x max reps 20 sec
C.
For time:
Pull Up x 25 reps
Run x 200 meters
Toes to bar x 25 reps
RX+: Chest to Bar