Tue Apr. 22 "Jabba the Hut"

Move

1) Deadlifts: 4 x 3 Building

2) AMRAP 18
6 Strict Knee Raises
8 Push Ups
10 Box Step Ups
200m Run Or 12/10 Cal Bike
Rest 30 Seconds

Train

1) Deadlifts: 4 x 3 (Starting at 83%)

2) Jabba the Hut

For Time (18 Min Time Cap)
10 Strict Toes to Bar
20 Box Jumps (30”/24”)
30 Handstand Push Ups
800m Run OR 50/40 Cal Bike
30 Handstand Push Ups
20 Box Jumps
10 Strict Toes to Bar

Stimulus

1) You will be starting your sets of 3 deadlifts at roughly 83% and building over 4 sets. Aim to end at around 93%. Focus on driving away from the floor and keeping the bar close to your legs by engaging your lats.

2) This is a chipper style workout. Pick a toes to bar variation that allows you to complete it in two sets. Choose a handstand push up variation that allows you to finish in 3-4 sets. Box jumps must be fully locked out at the top, no staying low for these guys. The run should be done at a steady pace, taking roughly 5 minutes.

Extra Credit
5 Rounds
1 Legless Rope Climb
1:00 Plank Hold
Rest 3 Minutes