15 Mar MONDAY, MARCH 16TH

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WORKOUT OF THE DAY
SKILL
HSPU (10-12 min)
-Tri-pod
-Tri-pod to pushup
-Handstand neg to tri-pod

7 SETS – MAX REPS
30 ON/30 OFF
30 Sec HSPU
30 Sec Rest
30 Sec DU
30 Sec Rest

FINISHER
3 SETS FOR QUALITY
10 plank plate pull thru 10-25#
*On elbows, don’t let hips twist!

HOME WOD – MODIFICATION
SKILL
Handstand practice on wall
3 sets of 20-30sec hold
*1 min rest btwn sets

7 SETS – MAX REPS
30 ON/30 OFF
30 Sec Pike Push up/ push-up
30 Sec Rest
30 DU/Tuck jumps/ jump jacks
30 Sec Rest
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BARBELL CLUB
A)Snatch + OHS + Hang Snatch
*Build to a heavy complex

B)Clean Pull
3 X 4 @ 100%+

C)Pause Front Squat
3 X 5 @ 75-85%

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