Push Press
In 12:00 establish a 3RM
Metcon:
8 Rounds
3 Thrusters 135/95
4 Bar Muscle Ups
5 Box Jump Overs 24/20"
16 Min Cap
COMPETITORS EXTRA:
In 20:00 Complete as much as possible of
15-12-9-6-3
Strict Ring Dips
Strict CTB Pull Ups
Strict HSPU
Weighted Hollow Rocks*
(*Hold plate OH during Hollow Rock)
ATHLETES NOTE:
You have about 2:00 (or less) per round. If you get capped it's because you didn't take a moment for self assessment on a challenging piece like this. Thrusters should be UB, Muscle Ups no more than 2 sets at any point. Box Jump Over should be smooth throughout using the step down method (no rebound).
Bodybuilding Workout: Calves, Quads and Hamstrings
- Standing Calf Raises – 4 sets x 20-30 reps
- Back Squats – 3 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Hack Squats – 3 sets x 8-10 reps
- Stiff-Leg Deadlifts – 3 sets x 8-10 reps
- Leg Presses FST-7 – 7 sets x 8-10 reps
- Prone Leg Curls w/band FST-7 – 7 sets x 8-10 reps