Saturday L2
Warm-Up:
For Time:
200m Run
:30 Wall Supported Handstand Hold
8 Clean Turnovers
8 Front Squats
:20 Wall Supported Handstand Shoulder taps
6 Deadlifts
6 High Hang Muscle-cleans
4 Tall Cleans
Strength:
3 Position Power Clean
7 x Complex
New Set Every 2:00
All Unbroken. 1 Clean From High Hang, Hang and from the floor
Partner Workout
800m Run (Together)
100 Handstand Push-ups (Split- Other person holds Top Of Deadlift)
100 Deadlifts (275/205) (Split- Other person holds Handstand)
800m Run (Together)
60 Bar Muscle-ups (Split- Other person Holds Front Rack)
60 Power Cleans (185/125) ( (Split- Other person Holds a dead hang)
Elite:RX
Semis: RX
Quarters: 80 Handstand Push-ups 225/155, 155/105
Optional Additional Work
Only do additional training if you’re able to recover for next training session
Consistency before additional workloads, (5 Class workouts > 3 class workouts +
additional work
Football Bar Bench
3,2,2,1,1,1
New Set Every 1:30
Progressive to a heavy Single
Z-Press
4 x 10
Rest 1:30 Between
Dynamic Push-up
4 x 6 (land on plates)
Progressive in height on the plates you’re landing on.
rest :30-1:00
Chin Over Bar Hold
3 x :20
Rest as Needed Between
Swim
5 Rounds:
100yd Swim
Rest 1:00 Between
into…
6 Rounds:
50 yd Swim
Rest :20 Between