A) 10 min hand stand/hand stand walk practice. (There is no space next door anymore For doing pull ups)
B) 3 deadlifts + 2 hang power cleans + 1 split jerk, build to a max of the complex in 12:00
+
4 rounds for time:
12 DB thrusters
200m run
A. DB external rotation, 3x3-5/arm, :60 rest
B. 1 squat snatch + 1 hang squat snatch, 5x1, 2:00 rest
+
AMRAP in 8:00
15 KB swings
10 alternating pistol squat
8 burpees
lots a plate changing going on here.
30 OHS @ 115/75#
200 m sand bag carry
30 SH2OH #115#75
20 OHS @ 155/105#
200 m sand bag carry
20 SH2OH #115#75
10 OHS @ 185/135#
200 m sand bag carry
10 SH2OH #115#75
Then if you have the time and will
5 Hang Clean thrusters emom for 5 min at 60%
4 Hang Clean thrusters emom for 4 min at 70%
3 Hang Clean thrusters emom for 3 min at 80%
#tgimof
Max out Friday
+
For time:
10 front squats (75-115)
2 wall walks
8 front squats
2 wall walks
6 front squats
2 wall walks
1 push jerk + 1 split jerk, 5x1, 2:00 rest
B1. Pendlay row, 3x4-6, :60 rest
B2. Farmers carry, 3xdown/back twice, :60 rest
+
3 rounds for time:
6 overhead squats (65/95)
12 HR push ups
100m run