a) WARM UP:
2 Rounds:
- 5 shuttle sprints
- 5 single arm kettlebell swings
- 5 beat swings
- 5 strict press
- 5 Push jerks
- 20s thoracic spine opener
b) STRENGTH:
- Build to a heavy single Push Jerk
Then, at 90%:
- 1 rep every 90s x 4 rounds
c) Specific Warm up:
- Row – 200 Meter row
- Dumbbell Snatch – 3 per arm
- Chest To Bar – 5 beat swings – 3 chest to bar
WOD:
Every 4 minutes for 5 rounds:
- 500/400 Meter Row
- 18 Alternating dumbell snatch
- 12 Chest to bar pull ups (Perf: jumping C2B, Rx+: 6 bar MU)
e) Extra:
Every Minute for 10 Minutes:
- 3 Deficit Handstand Pushups- Increasing the deficit every few rounds.
