Saturday, 7 January

***** NO 0900 CLASS DUE TO FUNDAMENTALS *****

0700 Unstructured Class

Hang Power Snatch

  • Build to a 1RM

Push Jerks

  • 6 X 4-5 reps @ 58-68% on 2:30

“The First Cut Is The Deepest”

4 rounds for time, Time Cap 20 mins

  • 400m Run
  • 3 Rope Climbs
  • 7 Push Jerks LvL3 205/145 LvL2/RX 185/135 Scaled 155/115

HandStand Push-Ups and Lunges

3 Rounds for Time, Time Cap 15 mins

  • 9-6-3 Deficit HandStand Push-Ups LvL3 9″/7″
  • 90-60-30ft Front Rack Walking Lunge RX 135/95 Scaled 95/65

Midline Accessory

5 Supersets for Quality

  • 12-15 Strict Toes to Bar
  • 60 Seconds Inverted Plank
  • 1 min rest
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