Thursday 8/31/23

A) Every 80 seconds for 10 rounds:

1 push jerk from the rack

*Build to a heavy technical single (don’t ascend in weight if pressing out)

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B) For time:

20 burpees

10 strict HSPU

50ft db OH walking lunge (50/35lb)  *Switch arms at 25ft

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16 burpees

8 strict HSPU

50ft db OH walking lunge

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12 burpees

6 strict HSPU

50ft db OH walking lunge

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8 burpees

4 strict HSPU

50ft db OH walking lunge

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4 burpees

2 strict HSPU

50ft db OH walking lunge

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*16 minute time cap

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*Modifications

1) Up to 25lb plate + abmat riser for strict HSPU

2) Pike pushups with feet on bench/box or ground

3) Strict hand release push-ups (knees never touch the ground)

*Rx+: 25lb plate deficit for strict HSPU, 70/50lb db