5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build quickly to a tough single for the day, then accumulate 3-6 singles @ 80-85% of that according to feel
B. 1 snatch-grip deadlift + 1 snatch pull, 5 x 1 95-105% of snatch max; :10 between movements, 2:00 rest
+
4 sets for even times, switch movement order each set:
5 wall walks
10 touch-and-go deadlifts, light up to 185/125
500m row
50 double-unders
2:00 rest
Post results to comments.
A1. DB Cuban press, 3 x 12 @ 5/hand; :30 rest
A2. Band external rotations, 3 x 12; :30 rest
A3. Band pull-aparts, 3 x 12; :30 rest
A4. Band dislocates, 3 x 12; :30 rest
A5. Behind-the-neck band press, 3 x 12; 2:00 rest
+
8 sets:
500m ski erg @ 2:08.0-2:08.9/500m
2:00 rest
+
3 sets:
20 reverse hypers, 90
:90 rest
+
walk out to tracks and back
5-10 min hand stand walk practice
A. SJ- 195
B. SG-DL 5×1 @ 145#
+ 4 sets for even times:
3:46
3;45
4:00
3:57