A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
L-Sit x 45-60 seconds
Bridge-Ups x 4-6 reps
B.
Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…
Exactly 6 minutes to build to today’s heavy Split Jerk
C.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (155/105 lbs)
10 Handstand Push-Ups
30 Double-Unders
