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

------------------------

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

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