Wednesday 7/29

Test: Max rep strict HSPU 2" deficit- if you cannot do more than 7-8 do Max reps in 2:30

For the next piece go on feel.  Disclaimer I have no clue how any of our corelow back will feel after 5 minutes of plank hold lol. If it feels shitty stay light work on foot work and speed

1) EMOM for 15 minutes
Min 0-4 - 4 TnG Power Snatch - try to increase load
Min 5-9- 3 TnG power Snatch - try to increase load
Min 10-14 2 TnG power Snatch- Try to increase load

2) 5 rounds for time:
3 Split Jerks at 80% of max (C+J)
2 Legless rope climbs
30 Double unders

3) For Time:
100 Burpee box jump overs (24/20)

4a) Banded Side steps 4 x 12'
4b) Bent over row 4 x 12' 65-75/45-55- brief pause at the top