December 20, 2017

​A. Push Press 5-3-2-1-1-1-1
Within 15 minutes: Push Press

1. Set 1 – 5 reps @ 55%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 1 rep @ 85%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95%
7. Set 7 – 1 rep @ 100+%

Rest as needed

B. Split Jerk 5-3-2-1-1-1-1
Within 15 minutes: Split Jerk

1. Set 1 – 5 reps @ 55%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 1 rep @ 85%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95%
7. Set 7 – 1 rep @ 100+%

Rest as needed

C. For Time: Handstand Push-Ups
​For Time:

1. 30 Handstand Push-Ups

Time Cap: 10 minutes
Coach's Notes:
every time you come off the wall you do 5 burpees