11/18/2020
Metcon (Time)
Skill: HSPU x 15 min (cap)
Pick 1
A) HSPU Strength
5 Rounds x
5-8 Strict Press (build to make AHAP)
5-8 Push Press
8-12 Upright Row
Pick 1
A) HSPU Strength
5 Rounds x
5-8 Strict Press (build to make AHAP)
5-8 Push Press
8-12 Upright Row
B) HSPU Skill
– develop the movement or practice building bigger sets
C) HSPU Capacity
"JT"
21-15-9
HSPU
Ring Dip
Hand Release Push Up
Metcon (Time)
7 Rounds for Time
9 Power Snatch
9 Shoulder to Overhead
9 Overhead Squat
@ 75/55
9 Power Snatch
9 Shoulder to Overhead
9 Overhead Squat
@ 75/55
Metcon
5 Rounds x
6-10 Pull Ups, widegrip
8-12 Ring Dips/Ring Push Ups
10-15 GHD or AbMat Sit Ups
+
4 Rounds x
10-15 Ring Rows
10-15 Push Ups
10-15 KB Pike Crunch
6-10 Pull Ups, widegrip
8-12 Ring Dips/Ring Push Ups
10-15 GHD or AbMat Sit Ups
+
4 Rounds x
10-15 Ring Rows
10-15 Push Ups
10-15 KB Pike Crunch
