5:00-10:00 easy walk, bike, row, jog
+
10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the back knee about 6″ off the ground, front foot out far enought that the shin in vertical)
+
3 rounds @ easy effort:
1st handstand hold/walk progression
2nd handstand hold/walk progression
3rd handstand hold/walk progression
(so pick 3 different progressions and cycle through 3-5 rounds, lots of options – 1/4 turnout from wall-facing handstand hold, lateral handstand walk against wall, offset handstand hold against wall, cartwheel, forward roll, feet-elevated back bridge hold, pike-position single-arm hold, handstand hold against band w/alternating leg kicks, tripod, wall walks, etc.)
*after each round of handstand progressions, perform a single max unbroken set of double-unders
+
10:00-20:00 slow jog, bike, or row
notes: fewer sets than last week but add a a little volume to the HS work by increasing reps or time of holds – for example if you’ve been doing :20 holds bump it up to :30-:40, if doing 5 forward rolls bump it to 10/round, etc. – or move on to a more advanced/challenging variation… continued emphasis on improving the skills you’re working on! 1 shot at the max unbroken double-unders each round again