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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