A.
Every 2 minutes, for 4 minutes (2 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with 2-second pause in Dip & 2-second pause in Receiving x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
C.
RX
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
12 Toes to Bar
6 Strict Pull-Ups
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
12 Knee To Chest
6 Strict Banded Pull-Ups
Basic
Complete as many rounds and reps as possible in 12 minutes of:
50 Single-Unders
12 Sit Ups
6 Ring Row
