2 Sets of:
Strict Deficit Handstand Push Ups (15/7.5 cm) 3:00 @ max reps
Strict Deficit Handstand Push Ups (10/5 cm) 2:00 @ max reps
Strict Handstand Push Ups 1:00 @ max reps
6’ rest each set

26-02-2018 *50 jump rope *10 T2kB *10 weighted step ups .

Slow mo,raise the chest,slow release,push the knees out

Good morning 10-10-10-10-10 reps

Every 90 seconds, for 12 minutes (8 sets) of:
Squat Clean + Front Squat @ 85% of your 1-RM Squat Clean

Mile run rest 5 mins x 3

15 Min amrap

• 5m Handstand walk
• 10 Russian double kettlebell swings 2x20kg
• 15 V situps
• 20 Air squats
• 25 seconds in the plank

Score is your total amount of reps - Each m. of handstand walk and each second of the plank counts as a rep

3 power snatch

no tng

DAY 5
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

• 16 Min EMOM of:
Odd Min BB Back Squats 90% of 5RM 3 reps Even Min Legless Rope Climb (5 m) 1 rep + Rope Climb (5 m) 1 rep