Warm-up
Run 100m-do 10 squats, run 100m-do 10 mountain climbers, run 100 m – do 10 push-ups, run 100m-do 10 pull-ups
10 ghd sit-ups
Practice handstand hold for 2 or 3 minutes
Practice handstand walking for 2 or 3 minutes
Practice HSPU or deficit handstand push-ups for 2 or 3 minutes
Lift:
Bench
3-3-3 70%-80%-90%
WOD
For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats
L1- 25 reps/abmat sit-ups/mods
L2- Abmat
L3- GHD
Olympic Lifting
Warm-up:
Tall Snatch 3×3
Muscle Snatch 3×3
3 position power snatch (Mid thigh- Above the knee – From the floor)
50%x3
60%x2
70%x2
3×2 at 75%
Snatch Romanian Deadlift (use lifting straps)
5×75%, 5×80%, 5×3 at 85%
Push Press 3 sets of 5 reps at heaviest you can go
“Isabel”
30 reps of Snatch for time
L1-choose weight
L2-95lbs/65lbs
L3- Heavy Isabel 135lbs/95lbs
Gym: Practice muscle-ups for 10 mins