Friday, 18 Sept 2020

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Friday, 18 Sept 2020

Category : Uncategorized

Handstand Walking
5 Rounds:
15/12 Calorie Row
“X” Distance Handstand Walk

Option 1 – 50′ Handstand Walk
Option 2 – 25′ Handstand Walk
Option 3 – 1:00 of Handstand Walk Practice

This progression will be repeated a total of 3 iterations, aiming to build upon the last.

Strict Gymnastics – Strict HSPU
For Time:
8 Unbroken Sets of 25% of Max Strict HSPU

This progression will be repeated a total of 3 iterations, increasing each set by 5%.

Conditioning
“Litter Box”
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Squats (50’s/35’s)
9 Deadlifts (155/105)

Oly Primer – Snatch Complex
3 Sets:
3 Muscle Snatches
3 Hang Power Snatches
3 Overhead Squats

Oly Heavy – Snatch
On the Minute x 6:
1 Squat Snatch

Until the 12:00 (6:00 additional minutes):
Build to a heavy single for the day