Upper Body
“JT”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
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Sleds
3 rounds:
40yd Sled PULL 135/90
40yd Sled PUSH 135/90
(alternate rounds with a partner)
3 rounds:
40yd Backwards Sled Drag 135/90
40yd Sled PULL 135/90
(alternate rounds with a partner)
3 rounds: (Speed)
80yd Sled Push Shuttle 70/45
(alternate rounds with a partner)
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Weightlifting
At a constant load:
Every 1:00 for 10:00
1 Snatch at 80%
(drop by 5% is you miss)
For load:
Every 1:00 for 10:00
1 Clean + 2 Front Squat + 1 Jerk
(make consistent increases)
Tempo Front Squat (:04 ecc)
75% 3×3
Weighted Plank Hold 3x :20
(add weight as able)
“Humility is the solid foundation of all virtues.”
~Confucius
