Benchmark – Thank Coach Alex!
“Death by Burpees”
1 Burpee the first minute
2 Burpees the second minute
3 Burpees the third minute
…and so on until you can not complete the reps within the minute.

Back Squat: Every 90 sec x 4 sets: 4 reps @ 75%


A) 5 sets of .20-.30 sec – Hanging from bar, have partner press on T-spine to stretch/mobilize OH position
B) 4 sets – 50 ft. e/arm bottoms up KB walk (stay light enough to stay in control)

Jerk from rack: 5×3 @ 75%, rest 90 sec

Not for time but stay steady 10-20-30-20-10 GHD situps from top only to parallel
(b/n each set perform 5 perfect 5 sec. tempo jerk grip OHS)


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