August 29, 2017

​A. Warm Up
400 meter run followed by mobility,
2 rounds of
10 Scap Pull Ups
10 Scap Push Ups
10 Cat Cow
10 Launch to Handstand (against a wall or freestanding)
50' KB O/H carry

Scoring: Not Scored

B. Split Jerk 3-3-2-1-1-1-1-1-1-1

Every 2 minutes, for 20 minutes (10 sets):
Split Jerks

1. Set 1 – 3 reps @ 50%
2. Set 2 – 3 reps @ 60%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 1 rep @ 80%
5. Set 5 – 1 rep @ 85%
6. Set 6 – 1 rep @ 90%
7. Set 7 – 1 rep @ 95%
8. Set 8 – 1 rep @ 95+%
9. Set 9 – 1 rep @ 95+%
10. Set 10 – 1 rep @ 95+%

C. Handstand up the box
20-16-12-8-4
HRPU (X2)
Pull Ups
Box Jumps
(50 meter Farmer's walk after every round) 28-32/ 20-24 kg)
​
Scoring: Time (lower is better)
Coach's Notes:
RX+ is HSPU... No RX+ if you cannot do 10 HSPU unbroken