Strict HSPU

3-5 x 1-5

Scaled:
negatives, from box, etc.

a,
HS walk practice
- going through progression

b,
Pistol squat( weighted ) practice
- going through progression

Every 50 sec x 10
10 wallball
Time remaining d-ball carry (40 kg)*
* goal 80 m

Post result in carried metres.

14 min EMOM

Odd: 1 legless rope climb/2 rope climbs
Even: 5 OHS (40kg)

5*60%
3*70%
2*80%
2*90%
1*95%
1*103%

200m prowler run- 40# on the prowler
200m Run
100 squats
200m Run
Row 50 calories
200m Run
40 KBS (yellow)
200m Run
30 GHD Sit-ups
200m Run
20 burpees with 25# plate
200m Run
10 HSPU
200m Run
100 m waiter's walk, R Arm - 20#
100 m waiter's walk, L Arm - 20#
200m Run

Wow...& geez.

Eilinen/Lepo

4 sets:

4 front squats @80%

Weighted Dip 6x4

30 Power Snatches (63#)

Rest 3 minutes

20 Power Snatches (59#)

Rest 2 minutes

10 Power Snatches (44#)