PH I: Strength Push Jerk Progression
5-40, 50, 60%
3-70, 80, 90%
-do at 1RM of Working Weight
Ph II: Lumberjack 20 for time
20 Deadlifts 275 lbs
Run 400m
20 KB swings 2 poods
Run 400m
20 Overhead Squats 115 lbs
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar) -Ring Pullups not allowed
Run 400m
20 Box jumps 24"
Run 400m
20 Dumbbell Squat Cleans 45 lbs
Run 400m
Ph III: Core/Stability
Hand Stand Skills
For Ten Minutes and work to get a free standing HandStand
-use a wall if needed.
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