COMPLETE:
Gymnastics:
A. 12 x 4
Band Resisted Rope Chin-ups
(Place DB/heavy KB/anchor on ground, single loop Band around back of neck) ( Light)
B. 6 x 5
Pronated grip Pull-overs
+
6 strict toes to bar
C. Handstand walking practice
walk 1M, stop reset, walk 2M, stop reset, walk 3 M, walk rest,
continue ladder until 3 faile attemps at target distance
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Weightlifting:
A. Snatch Balance + OHS + Hang SqT Snatch + OHS; every 2 minutes x 5 sets
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Running Conditioning
5 rds
.25 air runner / 500m outside
20 GHD Situps
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Atlas Game competitors: (sub in)
Conditioning:
3 rds
24 wall balls 30/20
24 alt pistols
24 hspu
24 dB alt snatch 70/50