Saturday, 6 July 2013

WARM UP
• 800m Run, then:
• 3 rounds: 
1) PVC Shoulder Pass Throughs/Dislocates x 10; 5 each forward grip & reverse grip
2) Muscle Snatch x 5, 45/35#
3) Butterfly or Gymnastic Kipping Pull Ups x 5
4) Overhead Squat x 10, 45/35#

CONDITIONING
“Hope for Cures”
Three rounds for reps, 1 minute at each station:
Burpees

Power Snatch, 75/55#
Box Jumps, 24/20”
Thrusters, 75/55#
Chest-to-Bar Pull Ups
Rest 1 minute

• “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute.  This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises.  On call of “rotate,” the athlete/s must move to next station immediately for good score.  One point is given for each rep.

SKILL
10 minutes alternating Double Under and Freestanding Handstand Practice

• Spend roughly 60 seconds alternating between each movement.