Warm-up
Row 200 meters easy pace
Row 200 meters for time
10 push-ups
10 chest-to-bar pull-ups
10 dumbbell push press with light weight
10 dumbbell push press with medium weight
Practice handstand push-ups for 5 minutes. Go lower than you are used to. For instance, if you have HSPU to ground, try deficit. If you use 2 abmats, use 1 or a skull mat.
Lift
Push Press: 9 sets of 2, 1 set each minute 65% of 1 rep max
WOD
Three rounds for time of:
Row 500
30 Dumbbell Push press
L1- Choose weight
L2- 35lbs/25lbs
L3- 50lbs/35lbs
Olympic Weightlifting Program
Row 400meters
10 box jumps
Warm-up: Snatch Balance 3-2-1-1-1-1
Snatch 2 second pause above the knee (1st rep only)
50%x3
60%x2
70%x2
80%x2
2×2@85%
Clean and Jerk 2 second pause above the knee (1st rep only)
50%x3
60%x2
70%x2
80%x2
2×2@85%x2
Back Squat
60%x4
70%x3
80%x2
3 sets of 2@90%
Gymnastics:
For time: 10-8-6-4-2 reps of Bar Muscle-ups and Strict or deficit handstand push-ups
For flexibility – 6 skin the cats on rings