Fitness
For completion:
10-9-8-7-6-5-4-3-2-1 push ups
5-10-15-20-25-30-35-40-45-50 calorie row
Intensity at a level that will allow all push ups to be performed strict:
shoulders & hips rise simultaneously
Performance
10 minutes:
Kipping and DU practice
Shoulder and thoracic mobility/stability
3 minute AMRAP x 4
10 DU + 2 pull ups
20 DU + 4 pull ups
30 DU + 6 pull ups etc…
Rest 1 minute between sets
Continue where you left off
Sport
5 sets of complex:
Front Squat + Jerk @80%
5 sets of complex:
Snatch high pull + hang snatch @80%
2-2-2-2-2 Power clean (heavy)
optional:
“Super Squats”
20 rep back squat @60%
