Wednesday, 4 June 2014

1) Static Shaping – Handstand Hold:  3 x 30 seconds (our handstand practice will always be with our stomach against the wall; when in doubt of your form refer to the Outlaw Connectivity Doctrine).
2) Active Shaping – Inch Worm:  40 for form, pause at the hamstring stretch.
3) Skills and Drills – Shoulder Shrugs:  3 x 12

BEGINNER WEIGHTLIFTING

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work up to a 3RM Mid-Hang Snatch.
2) Mid-Hang Snatch:  1 x 3 @ 95% of 3RM, 1 x 3 @ 90% of 3RM – Rest 90 seconds between sets.

CONDITIONING
21-15-9
 for time:
Strict Pull Ups
Alternating Front Rack Lunges, 135/90#
15-minute time limit.

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