TUES:
WU: Roll out upper back,
3 Rounds:
5 GHR
5 Hip Extensions
5 Attempts @ handstand walk
Down and back sprint
SS: In 16 min, Find a 1 Rep Max Snatch *then* 2x ME UB @75% (rest 2 min)
(If you happen to power snatch, you’ll be forgiven. Just remember the goal is to set a new PR, and that getting under it faster and lower rather than relying solely on strength will make this exponentially easier.)
METCON: “Bergeron Beep Test”
EMOM as long as possible: 7 Thrusters @ 75# /55 #
7 Pullups
7 Burpees
*8 minute minimum work requirement. If you fail before 8 minutes, rest 2 minutes, scale to a lower level, and continue.
ACC: 3 x a.) 10x GHD Sit-up b.) 10x Hip Extension