Thursday, 10/15
October 14, 2020
Saturday, 10/17
October 16, 2020
Warm Up
3 Rounds
12 Rev Hand Spider Lunge
6 Alt T Push Up
12 Alt Samson Lunges
6 Hanging Scap Retractions
Skill
EMOM 12 Minutes
A) 5-8 Strict Pull Ups
B) 5-8 Strict Dips (Ring, Bar, Parallete, Push Up)
Prep (12 Minutes)
1×5 High Hang Pull + 5 High Hang Power Cleans+10 Step Ups
1×5 Hang Power Cleans + :20-:30 Handstand Hold
1×3 Hang Power Cleans (light)+3 HSPU+10 Single DB Step Ups (light)
1×3 Hang Power Cleans (working)+6 Single DB Step Ups (working weight)
Met Con
12 Minute AMRAP of
5 Strict HSPU
10 Hang Power Cleans (135/95)
15 Single DB Box Step Ups (24”/20”-50/35)
HSPU Scaling
3 Reps (lower volume)
1-2 Ab Mats (reduced ROM)
Kipping HSPU (must use an Ab mat, can scale further via previous means)
