Strength/Skill
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Donkey Kicks to Wall x 6 reps
*Start with your bottom as close to the wall as possible and try to achieve full Handstand position before making contact with the wall.
Interval 2 – Kick to Handstand practice x 45 seconds
Every 2 minutes, for 16 minutes, complete:
Jerk Dip + Jerk @ 80-85%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
Metcon
Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Power Cleans (135/95) + 4 Burpee Box Jump-Overs
Minute 2 – 6 Chest-to-Bar Pull-Ups + 4 Burpee Box Jump-Overs
Minute 3 – 12 DB Alt. Reverse Lunges (Heavy)
Accessory Work
Three sets of:
Seated Banded Hamstring Curls x 25 reps (fast)
Rest 60 seconds
DB Tate Press x 8-10 reps
Rest 60 seconds