Tuesday, September 20, 2022

Weightlifting/Strength
Every 90sec for 15:00 (5 Sets)
Station 1: 3 Push Press
Station 2: 2 Push Jerks + 2 Split Jerks

Start @ 75% of Push Press, and increase loads
*The push jerk + split jerks are to be done at the same weight as the push press. Build to a load max on final set

“I.O.U’s”

For Time
21-15-9
Strict Handstand Push-Ups
Dual DB Step-Overs 35/25#
9-7-5 Ring Muscle-Ups

Time Cap: 18:00

Accessories
4 Sets, For Quality
10/10 Single Arm DB Rows
8 Cuban Rotations
10 Dual Dumbbell Zottman Curls

QuickFit
20:00 EMOM
min 1: 15/11 Calorie Ski Erg
min 2: 6 Sandbag Cleans to Shoulder
min 3: Handstand Hold or High Plank Hold
4: Rest