Skill:

Practice 15 minutes on:

Pistol Progressions 1, 2, 3, 4

and…

Straddle Jump to Handstand x 10 reps

One-leg Tuck Jump to Handstand x 10 reps

 

For Quality

 

Conditioning:

Row 50 Calories

For Time

…rest 3 minutes, then perform:

3 rounds for time of:

5 Muscle-ups

10 One-arm Kettlebell Snatches (53/35)

15 GHD Sit-ups

20 Wall-Ball Squat Cleans (20/14)

…rest 3 minutes, then perform:

100 Double Unders

For Time

 

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

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