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 (1^st rep only)

50%x3

60%x2

70%x2

80%x2

2×2@85%

 

Clean and Jerk 2 second pause above the knee (1^st 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