Max Height Deficit HSPU or 1RM Press
Warm Up
General
EMOM 8
Bike/Row/Ski
5-7 inchworm push ups
Bike/Row/Ski
5-10 box jump
Mobility
PVC Prone Press
10-15 Reps
Activation
5 Wall Slides
2 Wall Walk
10 HS Scap Push up
Strength
Max height deficit HSPU or BB Press
1RM
Workout
3 rounds for time
10 C2B
7 Snatch 50/35 KG
Right into
3 rounds
4-7 Bar Muscle-ups
10 Clean and jerks 50/35 KG
Score: Time
Scaling Options
Fit
3 rounds
10 Jumping Pull Ups
7 Snatches @Light
3 rounds
7 Jumping C2B
10 Clean and jerks @Light Above
SC
3 Rounds
10 Pull Ups
7 Snatches @ 40/30 KG
3 Rounds
7 Jumping Bar Muscle Ups
10 Clean and Jerks @ 40/30 KG
Accessory
EMOM 10minutes
Odd: 10-15 GHD Sit-ups
Even: 4-6 Strict TTB
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