June 20, 2017

​A. Warm Up
2 Rounds:
250 Meter Moderate Row
5 Spiderman and Reach, each leg
10 Scap pull ups
15 kip swings
20 Shoulder Taps (Try box shoulder taps if you can)

Split Jerk Primer

Minute 0:00 - 5:00
3 x 3 Jerk Balance with an EB to start, then 2 with a light weight

Minute 5:00 - 10:00
3 x 3 Tall Jerk with EB, then 2 with less 50 % of Split Jerk 1 RM
Scoring: Not Scored

B. Strict Handstand Push-Up 2 x Max Reps
Every 2:30, for 5 minutes (2 sets):
Max Strict Handstand Push-Ups

Coach's Notes:
This will coincide with part C for those that have Strict HSPU. We will do 2 max Efforts in the 6 minute block while the other members of class are doing part C.

C. Push Press 4 x 3
Every 90 seconds, for 6 minutes (4 sets):
3 Push Presses

rest 2 minutes

D. Split Jerk 4-3-2-1-1-1
Every 90 seconds, for 9 minutes (6 sets):
Split Jerks

1. Set 1 – 4 reps @ 60%
2. Set 2 – 3 reps @ 70%
3. Set 3 – 2 reps @ 80%
4. Set 4 – 1 rep @ 90%
5. Set 5 – 1 rep @ 90+%
6. Set 6 – 1 rep @ 90+%

E. 3 Rounds For Time of Wall Ball Shots, Pull-Ups, Dumbbell One-Arm Overhead Walking Lunge Steps, and Running
​3 Rounds for Time:

1. 20 Wall Ball Shots @ 20/14 lbs
2. 15 Pull-Ups
3. 10 Dumbbell One-Arm Overhead Walking Lunge Steps @ 50/35 lbs
4. Run 400 meters

Coach's Notes:
That is 10 Each arm for the DB OH lunges