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STRENGTH

3-Position Power Clean + 3 Push Jerks (10 E2MOM )

This 6-rep to be completed unbroken

The three positions are:

-High Hang (Pockets)

-Hang (One Inch Above the Knee)

-Floor

Gradually build in weight

WOD

“Bottom Line” CJ T2B (AMRAP – Reps)

“Bottom Line”

Ascending Ladder for 7 Minutes:

3 Clean and Jerks , 3 Toes to Bar

6 Clean and Jerks , 6 Toes to Bar

9 Clean and Jerks , 9 Toes to Bar



Add (3) Reps to Each Movement Until 7min

RX+-135/95#

RX -115/75#

50-59 -95/65#, Knee Raises

60+ -65/45#, Sit Ups

Basics-Light weight, Sit Ups

AFTER PARTY

7 AMRAP HSPU PULL UP (AMRAP – Reps)

AMRAP 7:

1 Pausing Strict Handstand Push-up^

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up^^

1 Strict Pull-up

1 Kipping Pull-up

Add (1) Rep to Each Movement Until 7 min

^ Pause for 1 Second with Head on Ground

^^ Pause for 1 Second with Chin over Bar

-OR-

GYM SKILL – HSPU Practice (No Measure)

Gymnastics Skill- no score

on the 0:00, 1:30, 3:00, 4:30, 6:00

Choose your level:

1 Set of Strict Handstand Push-ups

1 Set of Kipping HSPU

:30 of Kipping HSPU attempts

:30 of attempting to get on wall

1 Set of Box HSPU

1 Set of Dumbbell Strict Press

Try to Hold the Same Number Across