7/9/13 Tuesday

Performance

A. 
Three sets, not for time, of:

Handstand Hold x 30-60 seconds

Skin the Cat x 3-5 reps
(these should be slow and controlled, like this)

 

B. 
EMOM for 10min

1 Split Jerk (Build in load as you go)

*Hold receiving position on all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

 

C. 
For Time

400m Run

21-15-9

Burpees

Box jumps 24/20 (step down)

400m Run

 

Competition

Workout will be posted at gym