Prep
Equipment Required: Light band, light KB
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 10 Thoracic Rotations each
2) ARMAP 5:
– 10 Scap Pull-ups
– 10 Band Pull-aparts
– 10 KB Push Press total
A.
Push Jerk
10 x 2 reps
OT1M
– work on technique or build to 80% of 1RM
– Goal: Exceed top weight from last week by 5%.
B.
4 Rounds Of:
10/6 Strict Pull-ups
10/6 Handstand Push-ups (any style)
400 Meter Run
Rest 90s
TIME CAP = 18:00
– Goal: Challenging pace. The 90s rest is just enough to catch your breath, but not enough for full recovery.
– Scale Strict Pull ups to Assisted Ring Pull-ups
– Scale HSPU to Box Handstand Push-ups or Incline Push-ups
C.
4 x 25. Rest 60s.