A. Warm Up
Coaches Choice Mobility. Activation and Movement Prep
Scoring: Not Scored
B. Push Press + Push Jerk + Split Jerk 8 x 1
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Push Jerk + Split Jerk
Find a heavy complex for the day.
Buy-In Do C1 OR C2
C1. For Time: Pull-Ups
Time Cap: 4 minutes
This is gymnastic cycling and volume... The CATCH... You need to come off the bar every 5 reps. For those without the Pull Up volume: This can be scaled to a 4 minute AMRAP of Pull Ups, straight into part D.
C2. 4 minute AMRAP of Pull-Ups
As Many Rounds and Reps as possible in 4 minutes:
D. For Time: Double-Unders, Kettlebell Swings, Hand Release Push-Ups, and Farmers Walks
Time Cap: 20 minutes
Farmers walk is single arm - switch arm after 1 lap