P

A1. OTM [18]: Hang Clean (below knee) + Push Jerk + Split Jerk.  Keep loads manageable and minimize misses.

A2. OTM [18]: 1 set SDHSPU + 5-8 reps kipping HSPU.  Keep hand placement reasonable close to shoulder width.

A3. OTM [18]: Strict MU work.  Choose (1-3 S-MU) or (2 Neg MU) or (2-5 FG Pullups – chest to rings)

B. Max T2B in 2 min

C. OTM: “Death by style”

10 sec of L-sit

AD x Cals; where x begins at 1 and increases by 1 per minute.

*D. Extra: Iron Scap program

 

F

P

A1. OTM [18]: Hang Clean (below knee) + 2 PJ.

A2. OTM [18]: 8-10 Strict DB Press.  Hold each lockout momentarily.

A3. OTM [18]: 6-10 Ring Rows (planked body position)

B. Max Hanging knee raise in 2 min

C. OTM: “Death by style”

10 ABMSU

x 2-arm KB box step ups: where x begins at 1 and increases by 1 per minute. No jumping.

 

Here’s some information regarding this upcoming cycle that we are starting!

 

Are you squatting correctly?  Read this post to learn more.

 
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