Connectivity: In Class:
1) 4X:20 Deep Couch Stretch
Extra credit:
3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps
WL:
1) 5X5 Snatch from Hang, no misses, light, fast and perfect.
Strength/Gymnastics:
2A) 4X15 HSPU (break up into small sets AFAP) 2B) Front Squat 4X8@70%+
Conditioning:
10 minute AMRAP:
Turkish Get-ups, alternating hands
Competition:
100 Turkish-get-ups for quality, light weight, alternating arms***
***30 minute time-cap.