Prep
2 Sets
Banded In and out push up x 3 per arm
Ring Pull x 7 reps
Top of ring pull hold x 15 reps
Box Drop Lands x 7 reps
Essentials
A.
6 Sets
Push Press x 1 reps
Pausing Push Jerk x 2reps
Split Jerk practice x 2 reps (PVC or training bar)
Take from the floor and build in weight each set
On the 75sec Marks
B.
Double double Toil and Trouble
21-15-9 For time:
Goblet squat
Box jump 24/20
Jumping Pull Up
Burpee
Fitness
A.
6 Sets
Push Press x 1 reps
Pausing Push Jerk x 1 reps
Split Jerk x 2 rep
Take from the floor and build in weight each set
On the 75sec Marks
B.
Double double Toil and Trouble
21-15-9 For time:
Goblet squat 55/35
Box jump 24/20
Chest to Bar
Burpee
RX+ (70/55)(Bar Muscle Up)