3 sets of:
5 Pike Handstand & Hollow walk outs
(scale to downward facing dog and walkout on the floor)
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30 sec Swim
15 sec weighted T circles forward
15 sec weighted T circles backward
Work for 12 min on:
1) Each Pos. Hold 30 sec + 10 Shoulder Taps (start with an easy on and work up):
- Push up Pos.
- Pike Pos. @ Box
- Wall Facing Handstand
- Handstad
OR
2) Hold for 30-60 sec. + 10 Shoulder Taps
Start with hands close to the wall and increase distance over time
until balancing free standing
- Rest as needed -
3 rounds for quality:
10 sec hollow hold
10 Tuck ups
10 Straddle ups
10 Side plank hip thrust (Each side)
10 Partner assisted hip extension
Between each set complete:
30 sec handstand hold & 10 shoulder taps
Every 6min for 30min (5 sets):
400m run
12 Burpee BJ (24/20'')
12 alt. DB-GTOH (30/20kg)
40m single arm DB-Farmers carry (30/20kg)
- scale as needed to be sub 4min for first round -
5 sets of:
Snatch Deadlift + Snatch Pull from Hang + H. P. Snatch + High Hang Snatch
- start with first weight after empty Barbell and work up in weight (max 70%) -
6min to find today's heavy Hang Snatch
EMOM 6:
5 H. P. Snatch
3 sets of:
5min row @easy pace
400m run @fast pace
3min row @easy pace
200m run @faster pace
1min row @easy pace
100m run @max effort
2min rest btw sets
(40min cap)
Every 8min for 32-40min (4-5 sets):
500/450m row
28 WB (9/6kg)
14 C2B
7 P. Cleans (85/55kg)