Every 2 minutes for 10 minutes:
2 Jerks with a 2 second pause in the dip and catch
ACROSS at 85% of best set for last week
EMOM for 12 minutes:
5-8 SHSPU Negatives*
20 second hollow hold 10 seconds rest 20 second hollow hold
50 Foot Handstand Walk* weaving around cones
5 Jerk Dips at 110% of best Jerk
Notes:
SHSPU is 3 seconds down, 3 second hold in tension, kick off the wall or press out- 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 4 minutes for 16 minutes:
3 minutes of work, 1 minute of rest
10 DB Shoulder to Overhead
5 Wall Walks
ME Cals Bike
Notes:
L1: 15/10
L2: 25/20
Rx: 50/35
5 Rounds for Time:
14 Alt DB Snatches
12/10 Ski Cals
10 Burpees over the DB
Notes:
L1: Scale to no push-up burpees and hang DB snatches 15/10
L2: 25/20
Rx: 50/35
3 sets:
10 DB Bench Pull-Overs
10 Seated DB External Rotation each side
50 Second Chinese Plank
EMOM for 21 minutes:
15 GHD Sit-Ups
12/10 Cal Ski
7/6 BMU
scale to 6/5 or a reasonable amount you can consistently do unbroken these should not be max effort sets
This should be done in a separate session (at least 2 hours separate from class)