Tuesday, August 6, 2019

Strength 1
Clean Deadlifts
3 Reps @ 85, 90, 95, 100, 2 Reps @ 105% of Max Clean & Jerk
Pause for 2 seconds at the top of each deadlift.

Strength 2
3 Rounds
12 Close Grip Bench Press
10 Weighted Pull-ups
8 Bent-over Kettlebell Rows
Rest 1.5-2 Minutes Between Rounds

Conditioning
50 Strict Handstand Push-ups
Every Minute Starting at Minute 1, Stop & Complete 12 Wall Balls
Time Cap 6 Minutes
At the 6 Minute Mark:
30 Ring Muscle-ups
Every Minute Starting at Minute 7, Stop & Complete 12 Wall Balls
Time Cap 5 Minutes
At the 11 Minute Mark:
75 Empty Barbell Thrusters (45/35)
Every Minute Starting at Minute 12, Stop & Complete 12 Pull-ups
Time Cap 5 Minutes

 

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