Saturday, March 9th
Performance Warm-up
4 slow rounds of:
5 empty bar squat cleans,
10 empty bar push presses,
10 kips on the pull-up bar (keep your shoulders active the whole time)
Strength
Deadlifts
4 sets of 10 at 65%+
*Make sure you build to 65% before starting your working sets.
Performance Notes
See how long you can hold onto a fast pace with these sets. The weight that you choose for the push jerks should allow them to be unbroken for all sets.
Performance
For time – 5 sets of:
10 push press @135/95
10 burpees over the bar
15 toes to bar
*Rest 1 min between sets.
Scaled Performance
For time – 5 sets of:
10 push press @115/75
10 burpees over the bar
15 toes to bar
*Rest 1 min between sets.
——
Fitness Notes
The strict handstand push ups should be in no more than 2 sets every round, so if you need to scale them, go ahead and do that. Really work hard to get through the burpees fast!
Fitness Warm-up
20 arm circles forward
20 arm circles backward
4 slow rounds of:
10 push ups
30 second plank on elbows
200m easy jog
Fitness (bodyweight)
For time – 5 sets of:
10 strict handstand push ups OR banded strict presses
10 burpees over a 6in object
15 v ups
*Rest 1 min between sets.
Scaled Fitness
For time – 5 sets of:
10 Pike strict handstand push ups OR banded strict presses
10 burpees
15 sit ups
*Rest 1 min between sets.
——
Kettlebell/Dumbbell
For time – 5 sets of:
10 push press right arm at 53/35
10 push press left arm at 53/35
10 burpees over the KB/DB
15 v ups
*Rest 1 min between sets.