“When it feels scary to jump, that is exactly when you jump, otherwise you end up staying int he same place your whole life.”
Primer: Theraband Protocol
3 Rounds: 30 Seconds of the following Samson Stretch | Strict Pull Ups | Ring Dips | Overhead Squats | Arch to Hollow to V-Up
Technique: 3 x 1 Pause Hang Power Snatch + 1 Pause Overhead Squat + 3 Sots Presses | HSPU Practice
Strength: 6x Hang Power Snatch (above knee) + Overhead Squat
For Time:
80 Bar Facing Burpees
1K Row
*11 Minute Time Cap
Performance: RX
Fitness: 60 Bar Facing Burpees | 1K Row
Fitness Light: 40 Bar Facing Burpees | 1K Row
Bonus:
A. Back Squat – HS, 3×3, 2×5@65%
B. Hang Power Clean + Power Jerk – 60%x2+1, 65%x2+1, 70%x2+1×4
C. Russian Twist – 3 x 30
D. 5x 2 Strict Muscle Ups + 30% of Max Set of Ring Muscle Ups + 30% of Max Ring Dips. If you don’t have muscle ups use the ring thing or do strict pull ups | Kipping Pull Ups or 75 Strict HSPU for Time. Pick your weakness and attack. If you don’t have strict hspu get kipping or do push ups.