Strength Every 90 Seconds x 10 Sets (15 Minutes) 1 - Strict Supinated C2B Pull-up (20X2 Tempo) x 3 reps 2- Split Jerk @ 65% x 2 reps
-This is 5 sets for each movement. -For the Supinated C2B. the movement is STRICT 2 Seconds Down, 0 in Bottom, Explode Up, 2 Seconds at the Top - We are going to progress this here to longer eccentrics and tempos to build better shoulder girdle strength. - Split Jerk is going to start at 65% to enforce technique. This will get heavier! Metcon (Time) 3 rounds for time: 400m Run 5 Rope Climbs 12 Strict Handstand Push-ups
The goal for this workout is is 12-15 minutes.
Extra Work A.1: Half Kneeling Arnold Press (3x8 reps/side) rest 30 seconds then do A.2
https://www.youtube.com/watch?v=FyR8ARTaGKI A.2: 1-Arm DB Row (3x8/side) rest 60 seconds and go back to A.1