W3D6

6 EMOM:

1. 30-45sec Handstand Hold
2. 30-45sec Hollow Hold

Skills and Drills
Handstand Push-up Skill Work
Advance:
5 Sets (1 Abmat)
5 Kick Up + 3-second Descent + Strict Press

Intermediate:
5 Sets (2 Abmats)
3-5 Kick Up + 3-second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press

* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.

Strength
Bench Press
Her 2:30 içinde 15 Dakika Boyunca (6 Sets)

10-8-6-4-2-1 Reps

*Start with %60, up to heavy!

METCON

“Teams of 2”

“IGYG”

13 AMRAP:

2 Wall Walks + 7 Double Dumbbell Ground to Overhead (2x 17,5/12,5 kg)

*Double Dumbbell GTOH için “snatch” ya da “clean+jerk” tercih edebilirsiniz.

Score; Total Rounds + Reps