08
10 '18
Workout 1:
5 rounds for time:
20 cals row
20 GHD sit ups
then immediately into
Max handstand walk in 2min
Workout 2:
5 rounds for time:
20 cals bike
20 back extensions
Then immediately into
Max handstand walk in 2min
08
10 '18
Strength
Split jerks
5-5-3-3-3-1-1-1-1
*Build up to your max for each set*
METCON
7min AMRAP
7 ring dips
7 box jump over 30/24
Lite/Beginners
Split jerks
*Technique focus*
METCON
7min AMRAP
7 push ups
7 box jumps overs 24/20
Weightlifting W7D1
Clean
7×1
*Aim for over your today’s max jerk*
Clean pulls @110% of today’s max clean
3×3
Back squats
5×3
*Aim for set 3 and 5 to be above your today’s max clean
Accessory work
Crossover symmetry
3 sets of 4 exercise of your choice
3 sets
10 PVC pipe squat snatch
Core
25 strict toes to bar
