Sunday, 8/4

Warm Up

3 Rounds

20’ Bear Crawl

6 Alt Single Arm Hangs

20’ Walking Lunge

6 Plank to Squat

20’ Hollow Hop

Skill

EMOM 16 Min (4 Rounds)

A) Max Strict HSPU

B) 16 DB Alt Front Rack Lunges

C) 2 Rope Climbs (scale to 6 Strict Chin Ups or 2 Negatives)

D) 30-50 Double Unders

Strength

Power Jerk (30 Minutes)

Prep: 1×5 w/ bar, 3×3 working up

Work: 3-3-2-2-1-1 working up

Met Con

As Far as Possible in 8 Minutes

1 DB Devil press

1 DB Curtis P (Hang Clean, Lunge, Lunge, Push Press)

1 DB Step Up

2 DB Devil press

2 DB Curtis P (Hang Clean, Lunge, Lunge, Push Press)

2 DB Step Ups (Continue going up by 1 rep)