A. Three sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds
Wall-Supported Handstand Hold x 60 seconds
Rest 90 seconds
B. For time:
Row 1000 Meters
20 Burpees Over the Erg
40 Thrusters (45/33 lbs)
A. Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0 (descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)
B. “Jackie” For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
A. Every minute on the minute for 12 minutes: Minute 1:
Kipping Handstand Push-Up x 8-12 reps (working on movement efficiency – make these as effortless as possible)
Minute 2: Double-Unders x Max Reps in 45 seconds
Minute 3: Toes-to-Bar x 10-12 reps
B. Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75% Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
C. For time:
Row 500 Meters
50 Pull-Ups Row
500 Meters
D. Four sets for max reps of:
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Supinated Grip Pull-Ups
Rest 30 seconds 30 seconds of Strict Ring Dips
Rest 30 seconds
Optional Additional Conditioning Work Twenty sets of: Row 250 meters @ 2000 meter PR pace. Rest 30 seconds