:30 wrist stretch
10m or :30 overhead carry/hold
10 dip and drives with your back on a wall or rig
3 push press or easier version of gymnastics movement
At home heavy day!
Every 2:00 for 10 rounds
1 Push Press. Build to something heavy.
No equipment: The hardest bodyweight pressing movement you can do 1-3 reps of. Options:
Deficit pushup (hands on books, or feet elevated on stairs)
Strict deficit hspu
KB/DB– 1 rep/arm. As slow a descent as possible.
Barbell–attempting to build to something very heavy.
:15 hollow hold
:15 superman hold
Extra Work-Strength Bias
Below knee hang power snatch
2 reps every :75 for 8 rounds
All at 60% of power snatch max
Every :10 until failure
3 air squats AFAP
300 air squat cap
Warning–this is going to light your legs up. If you plan on doing tomorrow’s class workout, perhaps cap yourself at 150 squats.