3 sets as warm-up:
5 strict pull-ups or ring rows
:10-:20 handstand hold or 5-10m handstand walk
15 air squats
A. Hang snatch from just below the knees, 8 x 1 moderate; begin a rep every :90
B. Back squat, 2-2-2, 20X1; begin a set every 3:00
+
2 rounds for time:
200m 1-arm DB/KB Farmer’s walk – switch sides as needed
15m DB/KB walking lunges
15 push-ups
15m DB/KB walking lunges
15 push-ups
*same tough DB/KB for both the Farmer’s walk & lunges
+
5:00-10:00 coach-led mobility
Post results to comments.