Dynamic Range of Motion
Get Up Planks
Rollovers
Spidey Lunges

Bodyweight Skill (10 Minutes)
Strict Handstand Push Ups*
Strict Gymnastic Kipped Chest to Bar Pull Ups**

*If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

**If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

Barbell Skill (18 Minutes)

CrossFit
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Conditioning (Redline – 15 Minutes)
“Air Force”
20 Thrusters 45Kg/30Kg
20 Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats

Every Minute on the minute perform 4 burpees.

Strength & Conditioning
20 Dumbbell Thrusters
20 Kettlebell Swings
20 Dumbbell Push Presses
20 Single Arm Overhead Lunges
20 Front Squats

Every Minute on the minute perform 4 burpees.

3 Tips to Get the Most Out Of Your Programming