Thursday Week#9 Speed

Shoulder Warm up

2 minutes jump rope

Planche push ups

Handstand force the extension for 30 seconds

OH Duck walk 10m

Crab walk 10m

Ultra wide supine grip pull ups

TTR

Skill

Movement standards

WOD

6x

30:30

-TTB

-Stone G2S w/65 m/115

-Ring dips
-Power snatches w/45 m/75