Five rounds-60 sec work-10 sec rest
21 Handstand Push-ups
18 Handstand Push-ups
15 Handstand Push-ups
12 Handstand Push-ups
9 Handstand Push-ups
6 Handstand Push-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Four rounds of:
Pullups-8 reps (skill,work on your kipping pullup)
Squat tucks-8 reps
x 3 Rounds: 4 Thrusters / 8 KB Swings (F16kg/M24kg)
x 3 Rounds: 4 OH Squats / 8 Pushups with release
x 3 Rounds: 4 Clean & Jerk / 8 Goblet Squats (F16kg/M24kg)
My cousin Juan Sebastian and I (Dapa,Colombia)
Snatch-progression from ground to catch in OHS position
75/55 poundÂ Power snatch, 75 reps for time.
Med ball Cleans-7 reps
Seven sets of the following sequence:
For five rounds-M95/F65
* Once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground. Penalty for bar resting on the ground, 200 meter run!