MONDAY

 
Strength

For load:

10×1 Split jerks

 

*Build to a 1RM

*Perform a new set EMOM

 

Split jerk testing! Today’s lifting should see beginner lifters learning and mastering the fundamentals with lighter weights whilst intermediate and advanced athletes may start at approximately 60% 1RM and increase across sets to a 1RM to finish the day!

WOD

10 Rounds for time:

5 Strict handstand push-ups

10 Kettlebell swings 32/24kg

 

Active: 3 SHSPU or 5 Box HSPU, 24/16kg

Lifestyle: 7 Rounds: Pike push-ups, 16/12kg

 

Time cap: 12 minutes

 

The workout should see a strict handstand push-up option and KB weights that allow for multiple rounds worth of tough, yet unbroken sets. This one is designed to be fast and shoulder-intensive!