OLY – JERK
EMOM 6′ – 3 Push Jerks
immediately followed by
Every 90 » for 9′ – 1 Push Jerk
Climbing weight by feel !
DEADLIFT
4 x 5 AHAP
GYMNASTIC WORK
HandStand Skill
Weak Group :
5′ work in sets of 4 reps Strict HSPU – add bumper under AbMat
Each set must be perform as touch’n’go. If TnG passed, remove one bumper ! Start with an easy set.
Then 3 x 10 Kipping HSPU – rest 30 secs
RX Group :
Every 90 » for 9′ work on 4 Strict HSPU to Max Deficit
Start with regular str. HSPU then add bumper each side of the AbMat.
Each set must be perform as touch’n’go. If TnG passed, add one bumper level !
If one set failed, keep same deficit until the end of the EMOM.
METCON
3 Rounds For Time
20 Cal AirDyne
40 Air Squats
80 Double Unders
ACCESSORY WORK
Renfo
4 sets of
8/8 Tempo One Arm DB Row @ 2120 + 25 Lat Pull Down
Cardio
EMOM 20′
1/ 12-10 Burpees Box Jump Over
2/ 15-10 Cal SkiErg
LEADERBOARD
AEProgramming 