Min 0-4

Run 400m

Max Burpees

Min 4-8

Run 400m

Max Kb Swings

Min 8-12

Run 400m

Max Push-up (Rx+Strict ring dips)

Min 12-16

Run 400m

Max Pull-ups (Rx+C2B Pull-ups)

Skill: Snatch Balance 3/3/3/3/3/3

Block Strength

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Goal is to use heaviest 2-3 loads from last week for all 8 sets.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there