Fitness
1) 12:00 to Find Max of Close Grip Floor Press: Use the Following Rep Scheme: 10-7-5-3-3-1-1-1…etc
2) 2 sets of: Strict Pull-Ups/Chin Over Bar Hold: Max Reps (2:00 rest btwn sets)
3) Complete 21-15-9 AFAP of:
- No Push-Up Burpee
- OH KB Swings (70/45)
- Toes 2 Bar
Competitors
See board in gym
Fundamentals
1) Lecture- Olympic lifts (Clean and Jerk)
2) Strength workout-Spend 20 minutes to find 1rm Clean and Jerk
3) 3 Sets of:
- max effort handstand holds.
- good mornings x 10
- rear foot elevated split squat x 6 each leg
Travelers
- 50 Double Squat Burpees
- 50 Prison PushUps