4x2 AHAP, No Fails!!!

10 minute AMRAP:

• Handstand Walk 10 meters
• 15 V Ups
  
• 20 Box Jumps

http://gymnasticswod.com/content/tue-1118

3x4 Min AMRAP: 1 min rest.
Pick up the workout where you left it.

8 DB C&J 2x22.5/15
16 box jump overs
8 C2B or pull ups.

Score is total reps

(

)Back Squat 3 RM

Example approaching Sets :
10@barbell
10@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 35 minutes.

A) Snatch Complex

Find TM in 20 min

1 Snatch pull + 1 Power snatch + 1 Snatch

B) Every 30 s x 20

1 Snatch @ TM of the Complex

10 min to find 3 RTM in Hi-jump

then

EMOM 6
3 High box jumps

For Load:
3 - 3 - 3 - 3 - 3
Front Squat
- Lift every 4:00-5:00

Shoulder Press 5 RM

Build in 20 minutes maximum weight of 5 rep. Shoulder Press

3 x max hang test / rest 1min (pull-up grip, NO re-gripping)
2min rest
4 rounds for Q:
8 V-Up
12 Sit-up
1min Plank Hold

4 rounds

• 5+5 barbell reverse lunges, tempo 3101
• rest 2min
• 5 pull up
• rest 2min

more weight than last week
same weight in all sets
no belt