A.
Take 15 minutes to build to today’s heavy Push Press = 60kg (132#) 65Fail
Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)
B.
Back Squat
*Set 1 – 6 reps @ 70% = 80 (176#)
*Set 2 – 4 reps @ 80% = 92 (203#)
*Set 3 – 2 reps @ 90% = 104 (229#)
*Set 4 – 1 rep @ 95% = 110 (243#) belted up for the first time ever
*Set 5 – 2 reps @ 90% = 104 (229#) belted
*Set 6 – 4 reps @ 85% = 100 (220#)
*Set 7 – 6 reps @ 75% = 87 (192#)
Rest 2 minutes between sets
C.
Complete as many rounds and reps as possible in 5 minutes of: = 2 + 6
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols assist
10 Handstand Push-Ups pike
Rest exactly 2 minutes, and then…
D.
Complete as many round and reps as possible in 5 minutes of: = 2 + 13
10 Shoulder to Overhead 95 lbs
10 Burpee Box Jumps 24″