Friday 9th May

Warm up

Mobilise as necessary
Run 400m
3 rounds NOT for time
Nose to wall handstand hold 30 seconds
5 strict ring dips
10 burpees

Olympic Weightlifting

Establish a 1RM Jerk

Strength

1) Work to a 1RM floor press
2a) Weighted pull up 3 sets of 5 reps
2b) Strict handstand press ups 3 sets of max reps

Met con

20 minute AMRAP
500m Row
50 wall balls
Every time you break the wallballs, add 100 metres to your next row