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