Every 2 minutes for 10 minutes:
3 Jerks, building to a heavy triple
EMOM for 12 minutes:
SHSPU Negatives*
20 second hollow hold 10 seconds rest 20 second hollow hold
50 Foot Handstand Walk* for speed
25 Second Side Plank each side
Notes:
SHSPU is 3 seconds down, 3 second hold in tension, kick off the wall or advanced can kip up out of the Negative. Scale to Push-Ups or deficit push-ups
Scale Handstand Walk to 50 Second Handstand Hold or Headstand Hold or practice HS Walking
Advanced should be working on speed today
Every 3 minutes for 15 minutes:
2 minutes of work, 1 minute of rest
10 Shoulder to Overhead
ME Bike Cals
Notes:
L1: DB's 15/10 or 45/35
L2: 95/65
Rx: 135/95
Rx+: 185/125
Non WZA GC+:
For Time:
5 Legless Rope Climbs +
5 Regular Rope Climbs
WZA Athletes:
Every 2 minutes for 12 minutes:
3 Power Clean and Jerk Singles at 70%, technique, should feel light and snappy
12-9-6-3
Pull-Ups/C2B (dependant on Division)
Burpees Over Paralette
fast burner sub 3 minutes
5 minutes working on handstand hold/Paralette hold dependant on division.
If you want to work on this one more time on Thursday you may, otherwise Thursday should be a total rest/stretching recovery day
3 sets:
ME Weighted Plank Hold 45/25#
12-15 Hammer Curls
Seated DB External Rotation 10 per side (elbow at knee)
40 Banded Face Pulls or 12-15 Face Pulls on Cable Machine