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Skill: Hollow Rocks and Handstands. Spend 10 minutes practicing 'getting hollow', and spend 10 minutes working on your handstand takeoffs, landings, holds, and hand walking. The hollow position activates the core like nothing else, and needs no equipment. Learning to get hollow is a fundamental move for gymanstics, and will help your kips and other functional moves.
Strength: Back Squat 5 x 3 reps.
WOD:
21-15-9 reps of
Knees to Elbows
Ring Dips
Clean 95#
Ring Dips
Clean 95#
scale up by doing squat cleans, scale down by doing power cleans, hang power cleans, ring pushups, bar dips, GHD situps.
