|3x :30 pike hamstring stretch
3x :30 Toe touch
3x :30 Box hamstring stretch
|Back holds on boxes 3x:30 on/ :30 off|
|5 floor levers|
|1a) 3X20; scaled 2x 10UB GHD Sit-ups – rest 60 sec.
1b) 3X60 Seconds of Freestanding
Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers; scaled 2×10 – medium/heavy,
rest 60 sec.
2x:20on/:20 off nose and toes HS hold
2x :20 on/:20 off 30 degree HS hold
1) Every 90 sec for 6:00 (5 sets);
5 UB touch and go (T&G) Pwr clean and push jerk
begin at 60% of 1RM C&J and add weight each time until 5 reps can no longer be completed, then subtract 5-10# and continue.. rest 2min then
2) 1x ME UB T&G pwr cleans and push jerks @ 80% of heaviest completed weight