Mobilize, then:
Scap Pull-Ups x 5 reps
Scap Push-Ups x 5 reps
Strict Pull-Ups x 5-7 reps
Push-Ups x 5-7 reps @ 2121
and finish with …
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Nose to wall hs holdx 30 seconds
Interval 2 – Back-To-Wall Split Handstand Hold x 30 seconds
and then …
For time:
30 Handstand Push-Ups
If you don’t have Handstand Push-Ups then please complete 30 L-Seated DB Presses.
B.
Every 2 minutes, for 12 minutes (6 sets):
Mid-Thigh Clean + Jerk
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
For time:
4 Thrusters
1 15-ft. Rope Ascent
8 Thrusters
2 15-ft. Rope Ascent
12 Thrusters
3 15-ft. Rope Ascent
135/95 lbs
Time Cap: 10:00. If you don’t make the time cap then please add 1 second to your time for every rep not completed.