A. Split jerk, 10:00 tech work @ moderate loads
B. Power clean, build to a tough touch-and-go 8
+
For time:
21/15 strict handstand push-ups or 9 wall walks
2:00 rest
15/10 strict handstand push-ups or 6 wall walks
:60 rest
9/5 strict handstand push-ups or 3 wall walks
+
For time:
400m run
30 burpees
200m DB Farmer’s walk, heavy
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
10:00 mobility work of choice
Post results to comments.
A. 185
B. 145 for 8
+ strict hspu
15 in 1:16, 10 in :34, 5 in :10
+ 400m run, 30 burpees, 200 farmers carry w 53’s in each hand 5:59
+ 3 NFT complete
+ ROMWOD
AM
10:00 Assault Bike
PM
3 sets not for time:
12 DB Cuban presses
12 band external rotations
12 band pull-aparts
12 band dislocates
12 band behind the neck presses
+
Every 5:00 for 5 sets:
10 pulls on the erg @ 97% effort
:60 alternating 1-leg rowing easy
+
walk out to tracks and back