Open gym

5x10 Strict Pullups (rest 90sec)

Mave, 5x65%, 5x75%, 5x85%+

Clean and Jerk 10×1 @75-85% of weight you worked up to from the low hang.

Time to get some practice reps in from the floor before finding a max next week during Cycle 2 test week. The entire reason we spent this long from these positions is so we’re ready to hit them perfectly as the bar transitions from the floor to the low hang, and on to power position. Be smooth and technical on these 10 reps. Save the big weight for next week.

JACKIE
1k row
50 thrusters @20/15
30 pull ups

Max distance HS walk in two minutes

OR

Max effort “nose and toes” HS hold in one attempt

Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.

Every minute, on the minute, for 5 minutes:
Front Squat
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
Set 6 – 85% x 1 rep
Set 7 – 85-90% x 1 rep
Set 8 – 90+% x 1 rep
Set 9 – 90+% x 1 rep
Set 10 – 90+% x 1 rep

Then, depending on your weaknesses, choose ONE of the following

4a. Bitch Work

EMOM 10:00
Row 200/150m HAF
You all should know what HAF means by now.
No pacing.

4b. Gymnastics

AMRAP 6 Minutes
50ft HS Walk forward
25ft HS Walk Backwards
Sprint 100m (50m out and back)

Not for time, 3-5 rounds:

1 x Wall Climb
5 each side x Deadbug
10 x GHD Sit-Up
15 x Russian Swing (or KB Snatch 8 each side)
30-60s x Single Under

Record any details.

MU-progressiot 10-15 min + kiertäjäkalvosin jumppaa/oh streching.
ja
Metcon for quality (aikaraja 8 min)
10-20 burpee + mu
tai
10-20 push up+burpee+ hip to bar.