Alright everybody, we have the numbers we need to be able to move forward here and take you guys to the next level of work capacity and fitness. There will be a lot of focus in the following areas: handstand development, double-under improvement, squat strength, and as always generally having a high skill level in many of the Oly lifts, a ton of mobility, and being able to do everything we practice during increasingly difficult
situations WOD’s. Progress with the idea that 1% better every day will accumulate as a ton of improvement very quickly when you are doing what we are asking of you.
Skill – 5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
Conditioning – 3 rounds for time:
14 burpees over the box
21 KBS (24/16)
28 shoulder touches
3X8 strict candlesticks, rest 60 seconds
3×8 single leg hip thrust L&R, heaviest possible, rest 60 sec.