The One and ONLY Island Box!
Skill/Strength
Work up to a HEAVY but Excellent form 1 rep max Clean and Jerk
WOD
Buy in: 500m Row
3 rounds of
15 Ring Dips
50 Double Unders
Cash out: 500m Row
X-GRIT
BARBELL
1) 1 Rep Max Clean and Jerk (Legit Form)
2) 7 min EMOM of 2 Clean and Jerks using 90% of above
STRENGTH
1a) 4X3 1&1/4 Front Squats 75% of 1rep max
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
CONDITIONING
Buy in: Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Cash out: Row 500m