Connectivity: Extra credit:

1) 4X:20 Deep Couch Stretch 2) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

WL:

1) 5X1@80% Snatch

Strength/Gymnastics:

2A) 3X8 HSPU 2B) Front Squat 3X5@75%+

Conditioning:

3 rounds:

20 Turkish Get-up (10 each arm, alternating sides each rep) 10 Windmills each arm, not alternating (10 left, 10 right)

20 minute time cap.

Windmill instructional video, for those of you who want to get a head-start:

[youtube https://www.youtube.com/watch?v=6651sjanpxI&w=640&h=480]