Hand Stand WarM-Up
3x
30 sec Push The Wall
10 HR Push-Ups
30 sec Hollow Hold
Gymnastic Conditioning
Ascending Ladder for 12 Minutes:
3 Strict Handstand Push-ups, 15 Abmat Sit-ups
6 Strict Handstand Push-ups, 15 Abmat Sit-ups
9 Strict Handstand Push-ups, 15 Abmat Sit-ups
12 Strict Handstand Push-ups, 15 Abmat Sit-ups
15……….
WOD
3 Sets:
25m Single Arm Overhead Dumbbell Walking Lunge (Left)
25m Single Arm Overhead Dumbbell Walking Lunge (Right)
50m Broad Jumps
Rest 1:30 Between Sets.
RX 22/15kg
BARBELL CLUB (WEIGHTLIFTING)
Snatch Warm-Up
a) Klokov Traps 3×5
b) Power Snatch 3×5 / 2×3
c) Snatch Balance 3×5 / 2×3
d) Snact Deadlift 3sec Pause 3×5
