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