Strength
1A) Fitness: Back Squat 3×5 Linear Progression
Performance: Back Squat 1×5 @ 63%, 1×5 @ 73%, 1×5+ 83%
1B) 3x 20-60 second toes & nose handstand hold, or free standing hold practice
Conditioning
10 Minutes, as many rounds as possible:
“Event 6 Teamer”
Working in teams of two, OPWAAT:
25 minute time cap
Strength
3-3-3-3 Snatch Grip Deadlift
Do not go heavier than you can maintain correct posture (spinal extension etc.) and positioning (proper bar path) for a snatch.
Conditioning
3 Rounds for Time:
Strength
1a) Bench Press – 3×5 linear progression
1b) 3 x 2 16′ rope climb, legless if possible
Conditioning
21-15-9 of:
Strength
Turkish Get-Ups 2-2-2-2-2
Conditioning
3 rounds for time of: