Wednesday – Press/WCU + Sn/Cj/Upper + Upper/Core
A1. Press @ 11×1, 1 reps x 3 sets, 1:30 min – establish a new MAX?
A2. Weighted Pronated Pullups @ 21×1, 1-4 reps x 3 sets, 1:30 min – establish a new MAX?
B. EMOM x 20 minutes
1st – 4 DB Power Snatch @ heavy + 1 Rope Climb to 12ft/scale with pullups/negatives/ring row
2nd – 3-5 Kipping HSPU/DB PP/HS Hold – WHO going to get a handstand hold?????
3rd – 1 Power Clean + 1 Below Knee Hang Power Clean @ heavy + 1 Rope Climb to 12ft/scale with pullup/negative/ring row
4th – 4-10 Toes to Bar/Hollow Rocks/V-Ups/Dip Supported Leg Raises – who going to get a toes to bar????
C. 2-3 sets:
10 tough DB Bench Press @ 40×0
10 Pendlay Rows @ 20×0
2 min rest
Earned, Not Given