Build Up From Floor E2MOM
8 Strict Press – 6 Push Press – 4 Split Jerk
6 Strict Press – 4 Push Press – 2 Split Jerk
4 Strict Press – 2 Push Press – 1 Split Jerk
12min AMRAP:
12/9 Calorie Row/Bike or 200m Run
12 Push-ups
9 Dips (ring or bar) RX+ Strict
6 Handstand Push-Ups or 3 Wall Walks RX+ Strict
3 Shoulder to Overhead 135/95 RX+155/105 MRX 95/65lbs
Core, Shoulder & Handstand Development
12 Wall Walks
1min Forward Facing Handstand Hold
2 sets Handstand Walk 50’ (progressions etc.)
1min High Plank Hold
2min Low Plank Hold
A1. Strict Press – 115-135-155
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A2. Push Press – 135-185-205
A3. Split Jerk – 205-225-245
B. 3+17 rx
C.
A1. Strict Press – 95-115-135
A2. Push Press – 135-155-185(1)
A3. Split Jerk – 135-155-185
B: 3+0 Rx run
C: complete…all them wall-walks were the Devil
D: 1mi c/d run
Strict Press: 115 (8) – 145 (6) – 155 (4)
Push Press: 145 (6) – 175 (4) – 210 (2)
Split Jerk: 155 (4) – 195 (2) – 235 (1)
3+30 Rx
s
Strict press: 95(8)-115(6)-135(4)
Push press: 115(6)-155(4)-195(2)
Split jerk: 155(4)-215(2)-255(1)
3+33 rx+ (row/ring dips)
A. SP 95-115-135 PP 115-155-186 SJ 115-185-225
B. 3+22 Rx Run
SP: 95, 115, 135
PP: 135 , 185, 205
SJ: 205, 235, 275
3 rx (strict hspu)
strict: 95(8)-115(6)-135(4)
push press: 165(6)-185(4)-205(2)
split jerk: 185(4)-205(2)-235(1)
3+38 rx row, ring dips, hspu
Model is a beast! And Supermom…
SP 115-135-145
PP 135-155-165
PJ 155-165-185
4+41 rx+ missed s2o in round 2 and did 2 sets of 3 s2o in round 3
SP: 95(8) – 155(6) – 165(4)
PP: 155(6) – 185(4) – 215(2)
SJ: 155(4) – 215(2) – 245(1)
4+ 33 RX+
Row / Strict ring dips / SHSPU