13 Sep 16

Session 1

A. 15-20 Freestanding handstand kick-up hold 10sec

B. 6-7 sets

15' hs walk to wall + 5 shspu

C. EMOM10

Split Jerk x 1 @85%

D. E2M12M

Power clean x 2 + Front squat x 2 + Push jerk x 2 @80-85% (c&J)

E. 5 sets

Clean pull + hang clean pull @80-85%

F. 4 Sets

Weighted pull-up x 2

Weighted dip x 4