Thursday – July 23

3 Rounds 

10 Push Ups 

40 Double Unders 

10 Deficit Handstand Push Ups (2 inches / 1 inch)

40 Double Unders 

10 Hang Power Snatch (105/70)

Rest 2 Minutes in between rounds 

*each round should be in sprint fashion

*if you can’t get the HSPU done in 1-2 sets, scale range of motion or reps

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Keep the intensity up, don’t hesitate reps a tad or even the range of motion on the HSPU to ensure you are doing everything in 1-2 sets with fast transitions.

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SUGGESTED WARM UP:

  1. Roll / mobilize thoracic – 2/3 minutes
  2. PVC Pass throughs + was Figure 8s – 10 of each
  3. 20 Jump Rope + 10 Second Handstand – 2x
  4. Stretch / mobilize pecs/calves -2/3 minutes
  5. 1 Slow Handstand Negative + 5 Barbell Snatch (45/35) – 2x
  6. Build Up Hang Snatch weight

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