DSC_0194Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
25ft x Duck Walk
25ft x Crab Walk
25ft x Bear Crawl
25ft x Inchworms
25ft x Walking Lunges
III. Mobility

Impact/Focus: Handstand Work
Today’s focus will on handstand instruction. Each athlete will be guided through proper handstand progression/technique to improve their positioning.

“Lady Liberty”
Complete for time
20 x Burpee Box Jumps (24/20″)
400m Run
14 x Mixed Snatch (95/65lbs)
200m Run
14 x Mixed Snatch (95/65lbs)
400m Run
20 x Burpee Box Jumps (24/20″)

Notes: For “Mixed” Snatches athletes will complete alternating reps of Power Snatch and Snatch.

Post times to comments.

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3 Responses to 07.01.2014

  1. Sharon says:

    “Lady Liberty” was tough after 3 days off….
    18:14 (35#)

  2. Peter says:

    “Handstand Practice” : that was fun!
    “Lady Liberty”: 18:36 24″/65# x 14 Power Snatches given my inability to do OHS’s

  3. Kerri says:

    Lady Liberty 19:53 rx

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