Mon Nov. 18 "Back to Back"

Move

1) Push Press 3 x 3 @ technical load

2) AMRAP 12
6 Push Ups
3 Burpee Jumping Pull Ups
6 Alternating Reverse Lunges
3 Burpee Jumping Pull Ups

Train

1) Push Jerks: 3 x 3 @ 82%

2) Back to Back

AMRAP 12:
8 HSPU
4 Burpee Pull Ups
8 Double Dumbbell Step Back Lunges (50/35)
4 Burpee Pull Ups

Stimulus

1) The goal is to maintain roughly 82% of your 1 RM push jerk over the three sets of three. Aim for a quick dip and drive, hitting full lockout with the arms in the catch.

2) The aim it to complete each movement unbroken. The exception would be to practice your HSPU or being upside down on the wall. You may jump into a strict pull up after the burpee or kip. Dumbbells should be held at the side (suitcase) for the step back lunges. This includes 4 lunges per side, alternating legs each round.

Extra Credit

Bar Muscle Ups: 5-5-4-4 Unbroken