Strength
Push jerk 5-5-3-3-3-1-1-1-1-1 reps
Mobility
Solving the Front Rack Problems
Endurance
Short Interval-Run: 8 x 200m, rest 0:45, hold splits within 2-3 seconds
Long Interval- Run: Repeat 5:00, recover 3:00, until form/pace deteriorates
Time Trial- Run: 2k
Gymnastics
For QUALITY, perform:
- Handstand Hold Against Wall for 3 minutes
- Everytime you break, perform 20 Hollow Rocks
I did the strength WOD and made 145 lbs on the Push Jerk, which is 10 lbs more than last time. Push Jerks are the best.