A.Every minute, for 11 minutes (11 sets):
Handstand Push-Up Set 1 – 5 reps Set 2 – 4 reps Set 3 – 3 reps Set 4 – rest Set 5 – 5 reps Set 6 – 4 reps Set 7 – 3 reps Set 8 – rest Set 9 – 5 reps Set 10 – 4 reps Set 11 – 3 reps Rest a full minute in between each wave. Numbers suggested are based on Max number of 10-12 pull ups. add or subtract - 1 rep for every 3 reps of your max rep HS push up number. B.Every 2 minutes, for 20 minutes (10 sets): Split Jerk Set 1 – 3 reps Set 2 – 3 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 2 reps Set 6 – 2 reps Set 7 – 1 rep Set 8 – 1 rep Set 9 – 1 rep Set 10 – 1 rep find a heavy single C.21-15-9 Reps for Time Clean and Jerk@ 115/75 lbs Burpee over the Barbell
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July 2020
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