Mobilize: Overhead position
Conditioning:
4 minutes, as many rounds as possible of:
Note: If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in 8 minutes, time extends to 12 minutes…and so forth.
Skill: 15 minutes handstand practice
Conditioning:
1000m row, then:
3 rounds:
Strength:
A/B: Front Squat & Deadlift
C: Bench Press & Deadlift
Conditioning:
1a) 3×8 Single Leg Deadlift each side, heavy but maintain good form
1b) 3×10 Chinese-style Dumbbell Row, as heavy as possible @3030
1c) 3x80m Sled Push
1d) 3×12 Weighted behind-the-head Sit Ups, as heavy as possible
Close: Mobility of choice
Mobilize: Receiving position & hips
Strength: Power Clean + Front Squat
10 minutes to work up to a heavy single.
Conditioning:
Option 1:
Every minute on the minute, for 16 minutes:
Option 2:
Every minute on the minute, for 16 minutes:
