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Friday

30
Oct

Friday

 

SKILL

 

3 rounds of:

 

Handstand Hold x :30 sec + 15 Handstand Shrugs

Pistols x 6-8 each leg

10 Hollow Rocks  + 10 Superman Rocks

 

OLY 

 

2 Cleans + 2 Jerks

 

Take 15 min and establish a heavy complex for today

 

WOD

 

AMRAP in 4 min

 

6 Thrusters (95/65)(75/55)

3 Burpees Over BB

 

rest 2 min

 

AMRAP in 4 min

 

6 Power Cleans (95/65)(75/55)

4 CTB Pull Ups

 

STRENGTH

 

Strict Press (week 2)

 

Warm Up sets

 

5 @ 45%

5 @ 55%

5 @ 65%

 

Working Sets

(rest/stretch 2-3 min btwn sets)

 

3 @ 70%

3 @ 80%

3+ @ 90% (goal is to max reps after the 3rd rep)