A. HSPU Practice:
If you can't kick up into a handstand on your own, do: AMRAP kick-up attempts in 60 sec x 5 sets; rest 2 minutes.
Beginners: Find Max depth for 1 rep, add height and do 2-3 reps x 5 sets; rest 2 min.
Intermediate: 1 or 2 Strict HSPU? Do 1-3 reps x 5 sets; rest 2 min.
Advanced: AMRAP static and then AMRAP Kipping in 60 sec. (Start with static and switch to kipping when you fatigue), rest 2 min x 5 sets
B. 3 Rounds for Time:
archers x 2 per arm (alternate)
3 reps of low rotation into bridge (3 each direction).
jumping pistols x 5 per leg
10 sec handstand
Here is a photo of Dallas performing the archer. This is one of Cheri's photos!
A. In 20 Minutes work up to a heavy snatch.
Power Snatch 65/95 lbs