BB Gymnastics:
1) 7X2 Hang Snatch - heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull - heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance - heavier than last week, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull - heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance - heavier than last week, rest 60 sec.
Skill
5 minutes Handstand/Handstand Walk practice.
Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.
Conditioning
Run 400m
21 C2B Pullups
12 DB Thrusters 55/35#
21 C2B Pullups
12 DB Thrusters 55/35#
Run 400m
15 C2B Pullups
9 DB Thrusters 55/35#
15 C2B Pullups
9 DB Thrusters 55/35#
Run 400m
9 C2B Pullups
6 DB Thrusters
9 C2B Pullups
6 DB Thrusters
I'm gonna modify the OUTLAW Way a bit so we (or me) are not going overhead three days in a row AND we try to keep things under an hour
