A) 4 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)
Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.
B) Lateral Single Leg Box Jumps
Per leg: 3 x 6 (if time permits)
2 x 5, 1 x 5+
B) Strict Pull-ups
3 x N
12 min AMRAP of:
5 DB Hang Power Snatch, Left
5 DB Hang Power Snatch, Right
The load for the DB snatches is 55#/35#.
30 Strict TTB AFSAP (As Few Sets As Possible). You can scale these by raising your straight legs only to waist-height (i.e., "hanging leg raises") or bending your knees and raising your knees to waist-height (i.e., "hanging knee raises").