Tuesday 6.12.18

Essentials:
A.
4 Sets
Feet on Rower Pike Slide x 5-7 reps
Rest 15 sec
Feet on Rower Pike Slide Hold x 20-30 sec
Rest 15 sec
Hollow Body Hold x 20-30 sec
On the 3min Mark

B.
4 Sets
Hang Muscle Snatch x 7 reps
Training Bar or Empty Barbell
On the 2:30min

C.
3 Sets For Quality NOT Time
Bear Crawl x 100ft
Alternating Dumbbell Snatch x 10 reps
On the 3min Mark

Fitness:
A.
4 Sets
Handstand Hold x 20-30 sec
Rest 15 sec
Handstand Push Up Negative x 3-5 reps
Rest 15 sec
Hollow Body Hold x 20-30 sec
On the 3min Mark

B.
4 Sets
Muscle Snatch x 7 reps
Build in weight
On the 2:30min

C.
3 Sets For Quality NOT Time:
Handstand Walk x 50ft
Alternating Dumbbell Snatch x 10 reps
On the 3min Mark

Performance:
A.
4 Sets
Nose to Wall Strict Handstand Push Up x 6-10 reps
Rest 15 sec
Parallette Handstand Push Up Negative x 3-5 reps
Rest 15 sec
Ring Saw x 7-10 reps
On the 3min Mark

B.
4 Sets
Muscle Snatch x 7 reps
Build in weight
On the 2:30min

C.
3 Sets For Quality NOT Time:
Handstand Walk x 50ft
Alternating Dumbbell Snatch x 10 reps
On the 3min Mark