Sunday, 10/20

Warm Up

3 Rounds
5 Dolphin Push Ups
20’ Bear Crawl
5 Squat to Bootstrappers
20’ Spider Crawl

EMOM 12 Min (4 Rounds)

A) Max Unbroken Strict HSPU*
B) 10 Single DB Hang Clean and Jerk (5/5)
C) 15 Hollow Rocks

Strength

Jerk Complex (30 Min)
Prep: 
1×5 Strict Press w/bar
1×2 Push Press+ 2 Power Jerk
2×2 Power Jerk+1 Split Jerk

Work:
3×1 Power Jerk+1 Split Jerk
3×1 Split Jerk
Work up in weight as long as technique holds out
Score by weight

Accessory

5 Rounds for Quality (12 Min Cap)
15 Push Ups
15 V-Ups

* HSPU Scaling options:
1-2 Ab Mats
Up to 5 Kipping HSPU (as much range of motion as possible for 5)
:30 Handstand Hold
5 Push Ups (as challenging as possible)