Thursday 06/07/17

Base

A. HSPU Skill Work: Continue on from last week
or Join Climb Class if you can do 3 Strict HSPU and want to learn to Kip

B. Power Cleans or Hang Power Clean 4×2; 2-3mins
*build on last weeks numbers

C. 10 DB Thrusters (heavy)
40m Sled Push (moderate to heavy load)
7/5 Cal Bike
rest 3-5mins
x3
*this should be done heavy and fast! Go after it

Climb

A. Kipping HSPU Skill Work
*must be able to do 3 strict to participate in this
*be sure to warm up the neck prior to doing this

B. AMRAPx8mins
Ascending Ladder
1-2-3-4-5-6-7-…
Power [email protected]/65-95#
HSPU

*if you can’t do more than 8 unbroken HSPU, do 1-2-3-4-1-2-3-4..etc.

*score is total number of reps completed

C. For Time (4min cap)
40/30 Cal Row
50 Wall [email protected]/14#

Met Con

A. 10 DB Thrusters (heavy)
40m Sled Push (moderate to heavy load)
7/5 Cal Bike
rest 3-5mins
x3

B. For Time
70 [email protected]/35#
60 Sit Ups
50 Burpees
40 KB [email protected]/12kg
30 Pull Ups or Ring Rows
20 OH Squats or Back [email protected]/35#

Strength Extras

A. Wide Grip Pull Ups 2xME; 2-3mins
*add weight if possible

B. CG Chin Ups 2xME; 2-3mins
*add weight if possible

C. DB Reverse Fly’s 3×15; 2mins