Wednesday 7/16/14

4 sets:
15sec hanging tuck sit
Pistol progression 4-6 reps per leg
Pull-ups 4-6 strict or negatives
wall squats (facing wall with toes touching wall) 3-5
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

A. Power clean cluster TnG; 3. 3. 3; rest 10sec/3mins x 4 build per set
B. Split jerk from rack build to a max
C. emom – 5 push jerks tough TnG you pick stay same weight – 5mins
D. emom – 12mins
odd – 5-6 CTB pull ups increase by 1 rep every odd min
even – HSPU 3-4 increase by 1 rep every even min
For time:
Run 800m
30 GHD situps
10 wall walks
30 KBS 2/1.5pd russian
Run 800m

– rest 10sec btw clusters for A build per set
– rack or blocks for SJ
– pick somthing tough for C focus on breathing
– if you start at 5 CTB do 6 the next min same with HSPU if you fail to reach the next number go back to start
– record time for workout


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