Workout of the Day

Fitness

A. Four sets of:
15-45 second Handstand or 10-30m Handstand Walk
Rest 3 minutes
*During rest perform a 8-12 second L-Sit or Hang

B. For time: (20 min cap)
50 Handstand Pushups
100 Pull-Ups
200 Double-Unders
*Every two minutes, perform 7 burpees.

 

Competition

Deload Day 2
A. For time: (20 min cap)
50 Handstand Pushups
100 Pull-Ups
200 Double-Unders
*Every two minutes, perform 7 burpees.

 

 

Barbell

A. 15 minutes:
Sets 1-6, 1 Power Clean + 1 Front Squat + 1 Jerk

B. 15 minutes:
Sets 6-12, 1 Power Clean + 1 Jerk

C. 15 minutes of Pulls:
5 x 3 Clean Pulls @ 110% of 1-RM Clean 

D. Accessories (optional): 
Pick 2-3:
1) GHR 4 x 7
2) Planks, 4 sets
3) Medball Throws Front & Back, 5 each
4) Good Mornings, 4 x 7 

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