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2000m row at 2:20 pace
weighted 1 mile walk....bring a vest or back pack if you want
SKILL (30 mins to complete both the jerks and the squats)
A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
C. 1 Heavy Push Jerk from Front Rack
D. 1 Heavy Split Jerk from Front Rack
3×3 OH Squat across unless you missed Monday do 5x5 back squat
5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in SKILL
Min 2 – :45 second hollow hold (laying on ground with arms extended shoulders off the ground, feet extended and off the ground.)
Min 3 – 5 Muscle ups. (ring, bar, or banded) if you do not have MU do strict chest to bar pullups and strict ring dips
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round.
Handstand holds, try to perform away from wall
if you have not got HSPU use wall walks or wall to assist in a hold
1 full snatch from below the knee – goal is to hit 90% of 1RM (do not exceed 90%)....once you find your heaviest drop to 80% 1RM
3×2 at 80% – drop the bar from over head, no TnG.
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Wall Balls, 20/14
5x5 back squats at same weight for all 25 reps