(General 3:00)
1:00 Row
1:00 20 Jumping Jack + 20 Seal Jack AMRAP
1:00 Row
___________
(Specific 15:00)
20 Plank shoulder tap
10 Scap push up
10 Lunge to handstand (attempts to statically hold)
5 Pike HSPU
2×5 Box PIke Strict HSPU (knees then from toes if possible)
:10 Handstand hold on wall
2×3 Strict HSPU (find scale)
__________
10 Air Squat
5 Empty barbell front squat (full grip as much as possible)
5 loose fingertip grip front squats (elbows high)
2×3 Front Squats building in load to first working set of front squats
(12:00)
Front Squat
Every 3:00 x 4 sets
Execute 5 Front Squats at 70% or above 1rm.
RXConditioning:
30 Strict HSPU
30 Front Squat (155/105lb.)
30/25 Cal Row
For time.
Goal: Sub 9:00
Time Cap: 12:00
Intermediate:
30 Box Strict HSPU
30 Front Squat (95/65lb.)
30/25 Cal Row
For time.
Baseline:
20 Pike HSPU
20 Front Squat (35/15lb.)
20/15 Cal Row
For time.
2x max reps (-2) hand release push up
Rest 2:00 between sets
*can’t lay on chest for more than :0s between reps.
Today we go after some structured strength work to start, where our goal is to have 4 true working sets. We double dip on the front squats and they appear again in the chipper for conditioning. The order of the conditioning today will present a different challenge where we start with the more advanced movement and get to more and more simple as we advance through front squats to rowing. The desire with the order is to help raise the bar when it comes to intensity, when normally it can start to fall off.