All Levels

A) 5 sets (each set 30-45 sec) of: 

A1. Hollow hold

A2. Arch hold

B) 3 sets of:

T2B x10 rest as needed

C) 10 min amrap of:

Run 200m 

25 KB swings 24/16kg

5 strict pull ups

Weightlifting

1. Hang power snatch

1.1 Establish a daily max in doubles.

1.2 Drop down to 90% and do five additional doubles.

2. Back squat

2.1 Daily max in singles.

2.2. Drop down to 70% and do a set of ten, eight,  six, four and two reps. Take the breaks you need in between sets to avoid failure but don’t get too comfortable. The breaks are meant to recover for the next set of squat, not an opportunity to start a conversation.