3 Rounds (18:00 total):In a 2:00 window 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Assault Bike … Rest 2:00In a 2:00 Window 30-40% of your Max Strict HSPU 12 Box Jump Overs (24"/20") Max Calorie Row … Rest 2:00
Conditioning "Thirsty Thursday" Teams of 2 for time (30:00 Time Cap) Round 1: 50/40 Cal Row + 10 Power Snatches Round 2: 40/32 Cal Row + 15 Power Cleans Round 3: 30/24 Cal Row + 20 Hang Power Snatch
Skill Work: Clean Complex Complete 5 Sets of the following: 1 Clean + 1 Hang Clean *Complex is to be completed unbroken. *All squat cleans. *Work up to a comfortable, moderate weight. * Rest 60-90 Sec
Skill Work 3 Sets: 30-60 Sec Handstand Hold 10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up) *Athlete chooses their own weight for goblet squat. *Heavy seated DB hold is a great alternative t