Diane

HSPU/HS Practice

Diane

21-15-9

Deadlift 225/155

Handstand Push ups

Tabata

EMOM (10)

Odd: 5 burpees

Even: 100M run

Tabata

1. Double Unders/tuck jumps

2. SDHP (45)

3. Slalom Jumps (over bar)
4. Box Step up - odd: left leg; even: right leg

MGW Day

400m

10 Wall balls

10 push ups

10 kbs

200m

20 Wall balls

20 push ups

20 kbs

100m

30 wall balls

30 pushups

30 kbs

Box Jumps, Run, Row, Double Unders

For time

100 Pull ups

3 Rounds  
20 Box Jumps

200M Run
20 Ring rows
20 Double Unders

Snatch day

Snatch practice 
5X3 increasing weight each set 

4 rounds 
5 Snatch 95/65
5 OH Squat
10 knees to elbows
25 Double Unders

Fran

Fran

21-15-9

Thrusters + Pull Ups

7-6-5-4-3-2-1

Bench @ 25% BW

Push ups

Jump - Climb - Run

3X5 Back Squat

4 rounds

10 box Jumps
10 Mountain Climbers
200M run