Afternoon Session (4:00pm)
1. for time:
21-18-15-12-9-6-3 thrusters (95)
7--6--5--4--3--2-1 ring muscle ups
(40 double unders after each round)
2. 4x3 jerk in split (pause in split) @ 60%
(every 90-seconds)
3. Jerk dip + Jerk -- work to heavy single in 12 minutes
4. Accumulate 4-minutes in handstand (against wall or freestanding)
5. 8 sets of: 10-second hold bottom of kip + 10-second hold top of kip
6. 20 deficit kipping handstand push ups
(rest 1-minute)
x3 sets
Results:
Notes:
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