| Lift 1 Jerk dip+ 2 split jerkĀ 6 sets at 85-90% on the 2:30 start Then |
| Skill Work Every 2:00 for 6 rounds Chest to bar work Level 1: 6 chest supported rows (get heavier)+2-6 jumping chest to bar+10 kip swings Level 2: 2-4 chest to bar (can be singles) Level 3: 50% of your max set of chest to bar+ 1 rep Finisher 3:00 accumulated of GHD hollow hold Every break, get off and do 15 unbroken strict press at the weight from last week OR a max set of strict handstand pushups |
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