28 July 2020
Warm-up: ROM Drills, 400m Run, 3 Sets: :30 Handstand hold against wall, 10x Single arm DB Hang power snatch, 10x Dips.
Strength: Single arm DB Strict Press: 9-7-5-3-3 per side and Muscle Ups or 2x Ring/Bar Dips or 4x Bench Dips
Increase weight with each reduction of reps. (9 reps right arm then 9 reps left arm, 9 muscle ups etc….)
Stamina: 5 Rounds, not for time: 10x Dive bomber push up, 10x Renegade row (40/30), 12x Supine ring row.
For Time: 12-10-8-6-4 of…
Clean and Jerk (135/95)
Toes to bar
Box Jump Over (24″/20″) – Hips do not need to extend) OR Pistols (ARX)
Cashout: W. Alabama or 800m row
Cool Down: 4 Sets: 20 Hollow Rocks, Rest Between Sets