Push Press 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 set.
10 Rounds For Time:
3 Bar Muscle-Ups
3 Strict Handstand Pushups
6 Box Jump Overs, 24″/20″
Bar Muscle-Up: So long as athlete can consistently perform singles, allow them to do bar muscle-ups for this workout.
MOD1: Scale repetitions accordingly.
MOD2: Chest-to-bar pullup + Dips
MOD3: Pullups + Dips
MOD4: Ring Row + Dip
Strict Handstand Pushup: So long as athlete can consistently perform singles, allow them to do strict handstand pushups for this workout.
MOD1: Scale repetitionsaccordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press
Box Jump Over: Athlete should move quickly and easily through these. Scale height as necessary. Do not rebound.
1) Clean & Jerk 5×1
Moderately heavy, focus on speed and technique. Don’t go for max or miss a bunch of reps.