I. 6 Rounds Speed Rope
(:30s work :20s rest)
II. 2 Rounds of
5 x Press
5 x Push Press
5 x Front Squat
5 x Hang Power Snatch
Impact/Focus: Back Squat & HSPU EMOTM
Every Minute on the Minute for 12:00 complete the following movements/sets/reps alternating between them on even and odd minute marks.
Odd Minutes: 4 x Back Squat (>65%1RM)
Even Minutes: 3 x Handstand Push-ups
Notes: Handstand Push-ups should be scaled to deficits, modified, or kipping as per necessary should athletes need refreshers in any upcoming Opens skill sets.
Post loads/results to comments.
3 Individually timed efforts of
2 Rounds of
3 x Squat Clean (135/95lbs)
5 x Burpees
7 x Pull-ups (C2B)
Notes: Ensure a full 2:00 rest between efforts.
Post scores to comments.