STRENGTH/SKILL

Skill
– T2B + Static Hold
*Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between:
– Handstand Hold (wall or freestanding) or OH KB Hold x 15s.
– Ring Support or Box Support
*Accumulate T2B Volume During your Skill Sets
Adv: 50+ Reps
Int: 30+ Reps
Beg: 20+ Reps

METCON

AMRAP 18:
30 Calorie Bike or Ski Erg
20 Air Squats
16 DB Hang Power Snatch (8 ea.)
10 Box Jumps Overs (24, 20)
*Athlete choice of DB weight
*Alternate Options:
Bike = 400m Run or 30 Calorie Row

**WHITEBOARD BRIEF**

– Skill: If you were here last Thursday work on refining your skills with the T2B. In addition, we are going to accumulate volume today.
– Metcon: Each set should be completed at 75% effort. Look to complete all your splits within the 30s of each other.