A.4 rounds - 30 seconds or so at each station
Plate walks - back to wall
GHD situps
Handstand shoulder taps
Max Set of Pull Ups
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean (Full Squat on both)
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
C.
Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets
D.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps
Bar path in the shoulder press with Denise Thomas - [video]
