Saturday December 22, 2018

A1 - Stamina Squatting
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 4 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

B1 - Gymnastic Practice
In 15 Minute Window: 
8 Strict Ring Dips
25′ Handstand Walk O-Course, Or Handstand Progression that is to your skill level ie. Wall Walks, Handstand Hold Against Wall, Walks or ‘O-Course’

C1 - “Belly Flop”
21-15-9:
Box Jump Overs (24/20) 
Power Cleans (115/80) 
Chest to Bar Pull-ups 
Front Squats (115/80) 
Lateral Barbell Burpees
Push Jerks (115/80)

STAY GOLD