SKILL
Spend 10 minutes working on Handstands walks or Handstand Push ups
Metcon
400 M Run
20 HSPU
40 Wall ball
400 M Run
15 HSPU
40 Wall Balls
400 M Run
10 HSPU
40 Wall Balls
400 M Run
Fitness: (seated DB Press 20 across)
Performance: HSPU
Open: (strict HSPU)
Athletes: Use the first ten minutes to work on position and skill work with the coach. For the workout find a progression that you can move through the handstands in sets of 5. A 400 m Run starts and ends the workout.
DRIVE
Every 4:00 minutes for 7 Rounds (28:00)
12 Dumbbell Power Snatches
12 Goblet Squat holding the DB
12 Burpees Over Dumbbell (Lateral)
200 Meter Run
Score= slowest round. There should be about 1 minute of built in rest each round