Power Jerk 3-3-3-3-3
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.
30 Wall Ball, 20#/14# to 10′
50 Deadlifts, 185#/135#
30 Handstand Pushups
Wall Ball: Athlete should be able to complete the work in no more than two minutes. Scale load/height accordingly.
Deadlift: Athlete should be able to complete the work in no more than two minutes. Scale load accordingly.
Handstand Pushup: Athlete should be able to complete the work in no more than four minutes.
MOD1: Scale Repititions accordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press”
1) Row 50 minutes @ 22-26 strokes/minute + 1000m Surges
@ 10:00, 20:00, 30:00, and 40:00 row 1000m @ 34-36 strokes/minute
Over the course of each 10 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again.
1) Strict C2B Chin Ups [5×5-8] *TEMPO = 1231
2) 5 Sets:
8-12 Matador Dips
20 GHD Sit Ups