Wednesday, 7/14
July 13, 2021
Friday, 7/16
July 15, 2021
Warm Up
3 Rounds
6 Rev Hand Spider Lunges
12 Mountain Climbers
6 Alt T Push Ups
12 Jumping Jacks
Handstand Skill
Every 2 minutes for 6 minutes (3 Rounds)
Accumulate max time HS Hold in 1:30, accumulate max time in L-Sit in remaining time
Prep (7 Minutes)
1×5 Hang High Pulls+5 Hang Power Cleans+5 Strict Press (bar only)
1×5 Hang Power Cleans+5 Push Press+35 Single Skips
1×5 Push Press (between working weight options)+35 Double Unders
1×5 Push Press (PP working weight)+35 Double Unders
Met Con
AMRAP 7 Minutes
5 Push Press (135/95, RX+165/115)
35 Double Unders
Rest 7 Minutes
AMRAP 7 Minutes
10 Hang Clean and Jerk (95/65, RX+135/95)
15 Push Ups
20 Air Squats
HS hold options:
Scale up to Freestanding/HS walk practice
Pike position (feet elevated or on floor)- focus on pressing head through so arms are extended directly in line with torso (not in front of body like a push up)
Scale L-Sit to hollow hold
Scale DU to 15/round or 70 Single Skips
