Workout of the Day

Fitness

A. Three sets of:
2-8 Muscle-Ups or 5-12 Pull-Ups
Ret 30 seconds
5-12 Strict Handstand Pushups or 5-12 Dips
Rest 2 minutes
*If cannot do the minimum reps in each range, can break it up into multiple sets. 
**Preference is partner assisted pull-ups. 

B. Five sets of:
15-45 second Handstand
Rest 30 seconds
15-45 second L-Sit
Rest 2 minutes
*HS does not need to be wall facing.

C. Sleds

 

Competiton

A. Five sets of:
3-5 Handstand Pushups (find your most difficult variation)
Rest 30 seconds
3-5 weighted Pull-Ups
Rest 2 minutes

B. 7-6-5  rep rounds for time of:
Snatch (135/95lbs)
Clean (135/95lbs)
Jerk (135/95lbs)
*Power of full. 

C. Track Workout
6 x 20m Accelerations
Slow walk back
-then-
Six sets of:
200m @ 85-90%
Rest 3 minutes

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