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061215

Strength/Skill: (BS2) Back Squat 10x2 warm up to 90-95% of your 1RM and perform 10 sets at that weight Conditioning: AMRAP15 8 Pistols (alternate legs each rep) 10 Dips 12 Burpees

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061115

Skill/Strength: (G 3)Handstand Push-ups 10 x 3 reps Work to the range of motion you can with strict form. Advanced/Rx+ practice deficit HSPU Conditioning: Complete 5 rounds each for time Row 500m rest 1:30 between efforts

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060915

Strength/Skill: (BB1)Snatch Hang Snatch High Pull + Hang Power Snatch - 2 reps x 6 sets TEST: Shoulder Press - 3RM Conditioning: AMRAP6 20 Calorie Row 10 Ring Push-ups

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060715

Strength/Skill: (G2)Handstand Push Up Negatives - 6 x 5 reps (Rx+ deficits) Conditioning: "Jag 28" Run 800m 28 Swings, 32kg 28 Strict Pull-ups 28 KB Clean & Jerk, 2 32kg 28 Strict Pull-ups Run 800m

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