3/17/20

3/17/20

Hoppy St Patricks Day!

Skill/Strength:

5 Rounds for Quality

-30-40% of Max Effort HSPU (set in week 1 of March)
-5 Strict Knees to Elbows

L2 Push-ups
L3 Knee Push-ups, V-ups

Conditioning:

8 min EMOM

5 Hang Power Cleans
20 Air Squats

Hang Cleans Should be Unbroken each round.  Both Exercises are to be done within the minute.  Reduce reps as needed to keep total work around 40-45sec.

L1 135/95
L2 115/75
L3 95/65 or lower

Optional Cash Out–“GUN SHOW”!!

At HOME VERSION

Skill/Strength:

1 set Max Effort Push-ups.  (Use this to set baseline)

-Then-

4 Rounds 

• Push-ups @ 40% of ME set
• 10 V-ups (slow and controlled)

Conditioning

8 min EMOM

• 5 Sumo Deadlift High Pulls
• 20 Air Squats

Use KB,Milk Jug or any object for SDLHP.  Both exercises are to be done in the minute.