October 27, 2015

Warm up: (5min)
1min row
3x:
10 wall squats
10 good mornings
5 burpees

Skill: (10-12min)
Handstand push ups
*make sure to do wall walks in progressions*

Review hang power cleans (5min)

MetCon:
Varsity:
3rds:
5 handstand push ups (sub: 2 wall walks, or 10sec handstand hold)
5 hang power cleans
5 burpees over bar
Then, 500m row buy-out

JV:
3rds:
5 handstand push ups (or 2 wall walks)
5 hang power cleans
5 burpees over bar
Then, 300m row buy-out

*15min time cap*