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PUSH PRESS + PUSH JERK + SPLIT JERK

STRENGTH:

ROW (4 X 500 METERS)

- THEN -

PUSH PRESS + PUSH JERK + SPLIT JERK (6X1+1+1)

*Focus on technique. Driving through heels and split jerk footwork.

WOD:

12 MIN AMRAP:

25 RUSSIAN KBS (70/53)

15 CALORIE ROW

5 STRICT DIPS

3 STRICT TOES-TO-BAR

- THEN -

GYMNASTICS WORK (PICK TWO)

- KIPPING (NO PULL-UP) (3 X 6)

- STRICT PULL-UPS (3 X M.E.*)

- HANDSTAND HOLD + HSPU (4 X 20 SECOND HOLD + 3 HSPU's)

*M.E. = Max Effort