Thursday – Upper CP ECC + Short/Long – Varied Work Capacity
A1. Parallel Grip Ring Rows @ 40×0, AMRAP unbroken x 3 sets, 10 sec
A2. Ring Pushups @ 40×0, AMRAP unbroken x 3 sets, 10 sec
A3. Standing DB Push Press @ 40×0, AMRAP unbroken @ challenging load/arm x 3 sets, 1 min
B. 10 min AMRAP
50 Cal Rowing
50 Burpees over 20/24” Box
*Straight fire on B today – give your full effort – challenging yourself physically and mentally. If B scares you, that means you need to do it. Do something that scares you once in awhile and you will be better because of it.
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Thursday – OHS int + Jerk Int + PS or PC
A. OHS, work to a tough set of 7
B. Split Jerk, work to a tough set of 4 – not tng – reset – aim for 5 sets
C. Power Snatch, work to a tough set of 3
D. Power Snatch, 3 reps @ 80% of C x 3 sets, 2 min