Image: Congratulations to Mel and Draya on Graduation!
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunge
10 x Scorpion Stretch
Impact/Focus: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk
Push/Split Jerk 3-3-3-3 (90-95% 1RM)
Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.
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21-15-9 for time
Notes: If it’s big and heavy, clean it to get it started overhead more efficiently.
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I. Cumulative 2:00 of L-sit
II. Cumulative 2:00 inversion work (lockout stinkbug holds, handstand against wall, freestanding, etc)