Handstand Holds, belly to wall
3x Near Max. Hollow positions, hands, chin, belly, toes touching wall. Feet together and pointed.
Spend 10 minutes working on 1 arm handstand, belly to wall. Work toward doing this with feet together, not split. Once that is accomplished, attempt to shift from arm to arm, slowly.
Shoulder Taps, 3x15 Each Shoulder. Face the wall, maintain perfect HS positions.
Push Press + Push Jerk + Split Jerk
Add 5-10lbs ea set from 2 weeks ago
The dip from beneath
30 Thrusters (115/75)
10 Pwr Sn (115/75)
5 (MU + Dip)
Knee to Chest
10 Box Dips
50 Full Snatches for Time (95/65)
*Every time you break you must do 25 Double Unders
Bent over Reverse DB Fly 3x10-15
Plate Row in GHD back extension hold 3x10