Warmup

Gymnastics

12 Sets for Time:

40% of Max Strict HSPU

Last week, we completed 10 sets at 40%. In the final week of this current progression, we’ll bring our total set count back up to 12, holding 40%.

Today – 12 x 40%

Last Week – 10 x 40%

2 Weeks Ago – 12 x 30%

3 Weeks Ago – 10 x 30%

Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

Strength

OT2 min x6 sets

3 Thrusters

60% 1RM SQUAT CLEAN

64%

68%

(Building)

Wod ‘CHEST HAIR’ (15 min cap)

For Time:

21 Thrusters (95/65)

400 Meter Run

21 CTB Pull-Ups

21 Pull-Ups

400 Meter Run

21 Thrusters (95/65)

In “Chest Hair” we have a down-and-back chipper with 42 pull-ups in the center. The first 21 are CTB, the second are chin-over.

Although this looks a bit lengthy written out, this is a mid-range sprint effort. We are looking at the 8-9 minute workout here for those who are proficient at these movements