September 30, 2013
1) 3 rounds not for time:
10′ handstand walk
30 – 40 sec L sit
30 double unders
If the handstand walk is easy, work on walking 10′ then making a 90 deg turn and walking another 10′. Work on getting faster at double unders – shorter jumps and faster rope.
2) 3 sets of
3 x tall snatch
3 x jerk balance from behind neck
5 x tall box jumps
3) Speed hang power snatch
6 sets x 6 reps
Speed is priority then load. These should be fast and continuous, like this video but finish the snatch by achieving full extension at the knees before bringing the bar back down.