GW

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Trigger/Warm-up/Mobilise/Activate

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1) Practice Kipping Pull-up’s for 10 min

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2) Practice HS holds for 10 min (Scaling – practice at the wall with a coach spotting or practice Piked Push-up holds)

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3) Practice the Snatch for 10 min – Coach leads the drills & skill transfer exercises

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4) Practice DU’s for 5 min

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5) Complete the following for time:

42-30-18 Sit-up’s

21-15-9 KB Swings (32 kg / 24 kg)

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Who doesnt love doing strict hand stand push ups, scaled or not, your shoulders will remind you for a day or two after.