Olympic:
1.) Clean & Jerk: 2r + 1r @70% / 1r = 1r @80% / 1r + 1r x 2s @90% / 1r + 1r @100%
2.) Segmented Clean Pull: 2r x 3s @ 100%
Strength:
1.) Strict Press: 3r @ 70%
3r @ 80%
3+r @ 90% (try to get more than 3 reps if possible)
Skill:
1.) 10 minute running clock:
– Free Handstand Practice
– DU work
WOD:
For Max Reps:
– 90 sec HSPU (Strict to Kip) @ deficit
– 30 sec rest
– 90 sec Box Jump 24/20
– 30 sec rest
– 60 sec HSPU
– 30 sec rest
– 60 sec Box Jump
– 30 sec rest
– 30 sec HSPU
– 30 sec rest
– 30 sec Box Jump
Accessory:
1a.) Band Resisted Push Ups: 3 x 8-10
1b.) Chest to Ring (wtd) Pull Up: 3 x 3 – 5