Friday, June 26

Warm-up

10 tire flips (jump in and out after each flip)

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU if possible with no mats

10 jumping ring dips

10 ring dips

Burgener warm-up with clean grip

 

Oly Lift Technique:

3 push jerks from behind neck with empty bar

3 push jerks from front rack with empty bar

Push Jerk- 1-1-1-1 working way up to weight that will be used for the WOD

 

WOD

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

10 handstand push-ups

20 hip extensions

 

L1-choose modifications

L2 – RX

L3 – Deficit handstand push-ups 1 ballistic tile for women and 2 tiles for men

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