warm up
run 2 easy laps
shoulder prep from the board
skill
spend 10 minutes working hand stands or handstand push ups. Those of you who have completed a 15min EMOM with 3 reps or more should begin working defecit HSPUs.
conditioning
Barbell Tabata
Do 4 rounds of 20s work, 10s rest of each of the following movements. Prescribed weights are 115/95. Record total number of reps for each movement.
Power Snatch
Push Jerk
Front Squat
Back Squat
Hang Squat Clean
This should equate to 10 total minutes, 2 minutes or 4 cycles of each excercise.
stretch
Spend 10 minutes on shoulder stretches or mobility.
Spend 2min on each of the following for each leg:
Hamstrings on a box
Calves
