[1.] Warm Up
[2.] Strength/Skill
5 sets of:
[5] Seated Box Jumps [max height]
[15 sec] Max Air Squats [max reps]
*Perform BJ’s then immediately max out on AS’s in 15 seconds, rest 1-3 min b/w supersets.
[3.] Work Capacity
“Snatcher”
For time:
[30] Double Dead Snatches [2x24kg/2x16kg]
*See previous scores here: 6/14
[4.] Finisher
20, 16 & 12 reps of:
Toes to Bar
Knees to Elbows
Jackknife Sit Ups
Post comments & scores…
Perry getting after some
handstand push ups
[1.] Warm Up
[2.] Strength/Skill
5 sets of:
[5] Double Front Squats or Barbell Front Squats
[15 sec] Stationary Bike Sprints [15/12]
*Perform FS’s then immediately jump on the bike and sprint for 15 sec, rest 1-3 min b/w supersets.
[3.] Work Capacity
“Triple-Dub”
Perform couplets 1,2 & 3 for time:
*C1: 16,12 & 8 reps of:
Double Floor Press [2x24kg/2x16kg]
Renegade Rows [2x24kg/2x16kg]
*C2: 16.12 & 8 reps of:
Ring Dips/KB Dips [elev. bu/elev.]
Pull Ups
*C3: 16,12 & 8 reps of:
Handstand Push Ups or Double Press [2x20kg/2x12kg]
Overhead High Pulls [24kg/16kg]
*There is no rest b/w couplets, once you’ve completed #1 move directly to #2 and so on.
*See previous scores here: 7/2
[4.] Finisher
Perform 8 rounds of:
Kettle Crawler Push [20sec work/20sec rest]
Post comments & scores…
Frankie’s on top of the world!…
Well, if the world were a 24″ box he would be.
