Skill: Accumulate 24 heavy Turkish Get Ups (12/arm) with good technique
Conditioning: For time: 15 Clean and Jerk, 115/85 lbs Run, 400 m 15 Chest-to-bar Pull-ups Run, 400 m 15 Clean and Jerk, 115/85 lbs
Core: 3×8-10 Rower Pike Ups
Skill: Handstand Walk Practice.
Skill work – working on practicing HS Walks. For those proficient, set up a course based on skill. For those that are not close to walks, practice wall facing handstand holds, lifting one leg off at a time as far as possible to work on balance and stability. Also practice gymnastic style bear crawls.
Conditioning: 3RFT: 12 Deadlifts 225/155 25′ HS Walk / 100′ Bear Crawl 20 Med Ball Sit Ups 20/14
10 minutes shoulder mobility
