A. High Bar Back Squat, 3 reps x 6 sets @ 75%, rest as needed between sets.
- 255#
B. Snatch Pull, 5 reps x 3 sets, no dropping weights, between 90-100% of best 1RM, rest as needed between sets.
- 205
C. Push Press, 4 reps x 5 sets, rest as needed between sets.
These do not have to be touch n go, and do not work to a 5RM
- 185
+
D. 5 Rounds for time of the following:
200 Meter Run
7 Thrusters @ 135/95 lbs, 105/75 lbs
7 Strict Pull-Ups
7 Handstand Push-Ups Depth
45 lbs /15 lbs plates women-Kipping Allowed
People can scale to regular handstand push-ups and/or to their ability
- 18:20. This was a disaster because of the HSPU's. Had to scale these to regular HSPU's partway through round one. From that point, I was still failing and doing all singles by round 4. Why were these soooo hard??!! Thrusters and strict pull-ups weren't a problem.
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