Strength
Back Squat 6x4
6 sets x 4 Back Squats (75%)
-Complete a set every 1:45-
WOD
"Mowgli the Man Cub"
3 Rounds For Time:
21 Hang Power Snatch 75#/55#
7 Box Jumps 30"/24"
-at 10:00-
3 Rounds
21 Box Jumps 24"/20"
7 Hang Power Snatch 115#/85#
*Time Cap 22:00
Accessory
"Strict Handstand Push-ups: Week 6"
This is the final week of our strict handstand push-up gymnastic strength cycle. It's retest day!
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups
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Continuing Homework: For any athlete who wishes to continue with their strict handstand push-up strength work to either achieve their first strict handstand push-up or to build strength in their current abilities, we suggest continuing with this homework, here: https://bit.ly/3zMW7cA
WOD
“The simple bare necessities”
Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air Bike
Even Sets: 200m Run
*Score is slowest set
Strength
Power Clean + Front Squat + Push Jerk 8x3
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-
WOD
"The Jungle Book"
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar
WOD
"Deal or No Deal"
Teams of 2
3 rounds For Time:
2000m/1750m Row
40 Dumbbell Burpee Deadlifts (50s/35s)
