Strength
Fitness: 4×2 Deadlift using new LP weight
Performance: 4×5 Deadlift
Rest 3 minutes between sets. Spend this time working on T-spine and shoulder mobility.
Conditioning
Teams of 3, one person working at a time, alternating whole rounds:
15 minute AMRAP:
Mobility
Banded hamstring stretch TWO rounds
http://moveskill.com/movement/band-hamstring-stretch/
Strength
15 minutes to practice three gymnastics skills of your choice
Options include, but are not limited to: handstands, handstand push ups, kipping, butterfly pull-ups, muscle ups, L-sits, pistols, etc.
Conditioning
15 minute AMRAP:
Mobility
Couch stretch – 2 minutes per side.
Strength
Every 90 seconds for 15 minutes:
Fitness: 2 Position snatch: Hip+Knee
Performance: 3 Position snatch: Hip+Knee+Floor
Conditioning
3 rounds for time:
Mobility
KStar Band Lat Stretch 1 min per side
+
1 min passive hang
Strength
1A) Fitness: 3×5 Press
Performance: 5×4-6 Shoulder Press @20X1
– rest 60 seconds –
1B) 5x 60-90 second plank
– rest 60 seconds –
Conditioning
5 minutes, as many rounds as possible:
Mobility
2 minutes each side, wall pec stretch