1:30/1:00/0:30 of each @ increasing pace*
1) Row
2) BikeErg
* Gradually build from easy to moderate
+
2 Rounds
10/side Xiao Pengs
2 Scapular swimmers (prone position)
10 Plate squats*
* Hold a plate or KB in front of the body as you squat to work on upright mechanics
+
2 rounds
8 Handstand shoulder shrugs
3/side Single-arm lean in the full handstand position with chest facing the wall
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
Build to workout weight for power snatches
* Practice few short sets of other movements between sets as you build up
+
@ Workout weight
10/7 (cal) BikeErg
6 Power snatches
5-10m Handstand walk
10/7 (cal) Row
8 Wall balls
10m Backwards sled drag