Intervals

10 alt. sets AMRAP 2 min on // 1 min off

1. 3 pushups 6 burpees 9 jumping squats

2. 10 alt. FR reverse lunges 10 hang pc 10 STOH

Use Barbell / dbs / kbs / plate / backpack with moderate weight so that you can do all movements unbroken

Skill

HS-Walk Variations

Snatch

3-4 sets
Snatch grip deadlift
Hang snatch high pull
Hang Power snatch
- start at ~60% of 1RM and work up by feel but not to a max!

Alternative without Barbell:
4 sets
5 reactive single leg forward jumps each side
Rest ~60s

Split Squat

3 sets of:
4 tempo Front rack Split Squats @31X1
rest 60sec. between legs
- same weight as last week -

Handstand Push-ups Test


50/25 strict HSPU for time (TC 5 min)