A) 7 x 2 Hi Hang Snatch Hi – pulls + 1 Hi Hang PS + 1 OHS
pause in receving position of PS and OHS for 2 sec
rest 90sec
B) 7min AMRAP
3.6.9.12… etc WB
Shed run after each set
rest 4:00
7min AMRAP
3.6.9.12… etc KBS
20 DU after each set
C) core
10-15 Toes to Rig with a slow lowering
right into
50ft slow perfect bear crawl
rest as needed x 4 sets
D) Gymnastics Skill Work – Inversions
30-40sec headstand hold
into
10 pike ups *use furniture sliders on turf*
rest as needed x 5-6 sets