TUESDAY

 

Strength : Push Jerk
2-2-2-2-2

 

 

WOD : 7m AMRAP
5 UB Hang Clean and Jerk 135/95
10 UB Pull-ups
15 UB Wall Ball 20/24

 

– Any time a set is broken before finishing athlete must perform 2 burpees on the spot and those reps DO NOT count towards your score.

 

S : 95/65 and 9′ target

L1 : 115/80

 

Rx+ 5 Muscle Ups for Pull-Ups

 

 

The Program

 

1. Strength and WOD Rx+

 

2. 3×100′ HS Sprint or 3 falls or 90 seconds. Mark distance if not 100′, mark time if 100′. Rest 2:30 between sets. 

 

after last 2:30 rest right into 

 

2×12-25 HSPU, regular scale, rest :45 between efforts.  Mark reps and time.

 

3a: 4×4 Bench Press, hold extension for 3 seconds each rep, rest :30
3b: 4×8 Pull Max Row, damper at 10/7, rest :60