Complete:
weightlifting:
A. Push jerk x 3 + split jerk x 2
B. DB Single Arm Push Jerk
3 sets of 5 each Arm x HEAVY
C. Front SqT to heavy single
2 second pauSe quarter
2 Sec pause at parallel
2 sec pause in hole
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Gymnastics:
Free standing Handstamd
* acumulate 3-5 Min of holds
* Trying to stay same
* If can’t hold still, Work with the wall or a Partner
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Conditioning:
MAP 80%
Amrap 10
400m row
4 pbar HSPU
4 dB burpee + renegade rows + power Clean 50/35’s
40 DU
Rest 4 min
5 rds for work not time
7 bodyweight bench press
9 bodyweight bent over rows
7 weighted Ghd back ext
9 cal ski erg
Rest :90 between rds
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