Handstand Push Ups, KB Rows

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Strength:

1a) HSPU: 5 x 5-7. Rest 45s.

1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.

Metcon:

For Time:

30 Barbell Burpee Clusters (95,65)
(Burpee, Clean, Thruster)

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CONDITIONING 

“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Overshoulder
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– Heavy sandbag or DBall Carry against stomach
– Stone Carry
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10 1-Arm KB Rows (53, 35) (10 reps each arm)
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STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

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For total rounds:
Row 1k
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Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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