WU: Dynamics & Pick 3-4 from both upper and lower body lift prep
HSPU Day 2
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: 3 sets max kipping HSPU with 4 mins rest btwn
Phase 5: 2-5 Strict HSPU EMOM for 10 mins. Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can
WENDLER WEEK 2: Press / Deadlift
WOD:
AMRAP 8 mins: Hang Snatches, Row (calories)s and Mountain Climbers
Complete as many rounds as possible in 8 mins of:
20 Hang Snatches, 95/65 lbs
40 Row (calories)s
20 Mountain Climbers
Rx2: 85/55
Rx3: single arm dumbbell snatches, alt arms
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