MONDAY

SPECIFIC PREP: 

2 Sets, For Quality

10 Behind the Neck Elbow Punch Throughs

5/5 Single Arm Ring Rows

5 Strict Knees to Chest

5 Pike Push-Ups

3 Tall Box Jumps

WEIGHTLIFTING + GYMNASTICS 

Squat Cleans

Set 1: 5 Reps @ 65-70%

Set 2: 4 Reps @ 70-75%

Set 3: 3 Reps @ 75-80%

Set 4: 2 Reps @ 80-85%

Set 5: 1 Rep @ 85-90%

EMOM 10, Alternating Minutes

M1. Hang Squat Cleans

M2. Submax Unbroken Set of SHSPU

Strict Handstand Push-Ups : Ideally choose a number that is about 40-50% of your max unbroken Strict Handstand Push-Ups

Scale. The Box Pike Handstand Push-Up is a preferred option, but it should only be attempted if the athlete can maintain proper form and pressing mechanics. For those who find going inverted challenging, Dual Dumbbell Strict Press is a valuable alternative that can help build strength and skill

CONDITIONING

"Round Trip"

Fitness

For Time

30 Kipping Knees to Chest

20 Back Rack Reverse Lunges

20 Kipping Knees to Chest

20 Back Rack Reverse Lunges 

10 Kipping Knees to Chest

Load: 42.5/30kg

Performance

For Time

30 Toe to Bar

20 Back Rack Reverse Lunges

20 Toe to Bar

20 Back Rack Reverse Lunges 

10 Toe to Bar

Load: 60/42.5kg

Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes