Warm Up:
5 Minute AMRAP of:
:40 Seconds Max Reps Double Unders/
3-5 Kipping HSPU/
3-5 Kipping C2B Pull Up
@80% Sustainable Pace; Rest 90 Seconds
Lift:
B1: Shoulder Press
7 Minutes WU To 75% of 8RM from 04/09/22 @21X1 + 8@75/85 + 12@90% +
Superset with B2(3 @90/80/70%)
Superset with B2(3 @90/80/70%)
8 Minutes WU To 90% of heaviest Triple from 03/08/22 @21X1 + 3@90/80/70% @ Tempo; Rest 60 Seconds before B1
+
+
C: Ring Dips (1 X 90 + 1 X 80%)
Metcon:
For Time:
8 Hang Power Clean (65/95)
8 Push Press; 60 Seconds Change Weight
7 Hang Power Clean (75/115)
7 Push Press; 60 Seconds
6 Hang Power Clean (85/125)
6 Push Jerk; 60 Seconds
5 Hang Power Clean (95/135#)
5 Push Jerk