5 rounds for quality
accumulate 1 min of handstand - wall or freestanding
10 hollow to superman rocks
B.
Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
D.
For time:
Run 400 Meters
21 Hang Power Snatch (95/65)
Run 400 Meters
15 Hang Power Snatch
Run 400 Meters
9 Hang Power Sntach
