10.7.15

A. Warm up :

3 rnds of

15-20 Hollow Rocks
20 Ghd Hyperextension with light weight

B. Strength

Back Squat 65% - 5 reps, 70%- 5 reps, 75% - 4 reps, 80% - 3 reps
3 Position Snatch (floor/midthigh/hang) 70-75% 3 sets
Snatch Push Press 75% 5 reps x 3 sets

C. Skill

2 sets of wall handstand paired with Strict HSPU (3-6 reps *try to add one more rep from previous week sets) and mobility standing shoulder extension with pvc bar 5- 6 reps.

 i.e. 1 set of wall Handstand 30 sec - 45 sec, Rest 60 sec. Strict HSPU 3 reps, Mobility with bar 5-6 reps. Rest 90 sec repeat.

When you finish all  sets do 1 set of Max Effort Unbroken kipping HSPU

D. Conditioning

For Time

21/15/9

Pull ups or C2bar pull ups
Ring Dips

Rest 5 min

Then For Time

21/15/9

Dead Lifts (50-55%)
Burpee Jump over (60/50cm)