For Time
WARMUP
– 2 Rounds:
10 Down&Up
8 Muscle Clean @20/15kg
10 Situps
8 Strict Press @20/15kg
WOD PREP
– Push Jerk Review
5 Push Press
rest
5 Push Jerk
rest
5 Push Jerk TnG
rest
5 Push Jerk @light-medium weight
rest
5 Push Jerk @medium weight
WOD
– Every 5min x 5 Rounds:
15 Bear Hug Medball Situps @9/6kg
10 Push Jerks @60/40kg or 60%1RM
20/15cal Row/A.Bike/Skierg
GOAL: < 3'30'' each round
RX GOAL: < 2'15'' each round
AFTER PARTY
– For 5min:
Handstand Hold Practice
(Wall or Freestand)