Leg blaster (5 min cap)
-10 squat
-10 side to side squat
-10 jumping squat
-10 lunges
-10 jumping deck squat
-10 twisting squat
-10 jumping lunges
For 15 min :
Alternate rounds Every 90 seconds (one minute built-in rest)
-30s handstand work
-30s pistols
Handstand work can take any form, wall walks, box rock, shoulder tap, hip tap, hold facing wall, hold facing the wall, handstand walk etc
10 rounds of 2-position snatch:
Every 2 minutes, complete:
-1 hang snatch + 1 full snatch
* Work up to a max 1+ 1 for the day, but keep it sharp. The goal is no misses.
Then Back squat as follows for time
-45% x 5 reps superset with 6 alternating weighted jumping lunges (95/65#)
-55% x 5 reps superset with 6 alternating weighted jumping lunges (95/65#)
-65% x 5 reps superset with 6 alternating weighted jumping lunges (95/65#)
* Use pre-loaded barbell for jump lunges