Saturday L2

Warm-Up:

:30 Wall Facing Handstand Hold

20 Banded Strict Press (Blue/Red)

20 Wall Facing Shoulder Taps

15 Banded Pull aparts (Blue/red)

3-5 Wall Facing Handstand Push-ups

15/15 Single Arm Banded Lat Push Downs

 

Strength:

Push Press

3 x 10

New Set Every 2:00

Progressive Cap: 55%

 

Pause Push Jerk

3 x 2

New Set Every 2:00

Pause for 3s in the receiving position

Cap: 60%

 

Metcon:

20 Minutes

Evey Minute On the Minute

#1: 2 Rope Climbs

#2: 20 Ab Mat Sit-ups

#3: 4 Sandbag Cleans + Max Shouldered Walking Lunge Steps (100/80)

#4: Rest

 

Score: Lunge Steps. Turn Every 15′

 

Elite: 3 Rope Climbs, 150/100

Semis/Quarters: RX

 

Accessories:

Alternating Dumbbell Curls

4×12

S.s) 

Banded Tricep Push-Downs

4×30

 

Ez Barbell Skull Crushers

4×12

S.s)

Banded Curls

4×30