Strength
5 sets of:
:15 handstand hold (“Sport” tier athletes practice free handstands)
12 hollow rocks
:10 weighted hip extension hold on GHD or partner-spotted on bench – use plate or med ball; heaviest possible
Metcon
Sport
7 rounds for time of:
8 10m shuttle sprints
10 alternating DB snatch 70/50
Life
7 rounds for time of:
8 10m shuttle sprints
10 alternating DB/KB snatch 50/35
Fundamnentals
7 rounds for time of:
8 10m shuttle sprints
10 alternating DB/KB snatch – choose load
