Tuesday 26.6.18
CrossFit
Every 90 seconds for 8 sets
1 deadlift + 1 squat clean + 1 hang squat clean + 3 jerks
*start at 60% of your weakest movement and build to a heavy complex
Handstand push up work
EMOM 8
3 handstand push ups
*work up to a 3RM deficit
**or work on individual scales for kipping HSPU
Or
4 sets
60 second handstand hold
Rest 60 seconds
Or
4 sets
60 seconds max effort top-to-top dumbbell press
Rest 60 seconds
AMRAP 12
On an ascending ladder
1 2 3 4 5 etc
Squat snatch @ 353/25kg
Handstand push ups
*Perform 30 double unders between each set
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Conditioning
Every 5 minutes for 35 minutes (7 total sets)
25/20 cal AB or 500/400m row
10 hang power clean @ 52.5/35kg
10 shoulder to overhead
6 burpees over the bar