070610

D2-W1

Skill Day

3k Easy Steady Row:
1st 1k @ 20 strokes per minute
2nd 1k @ 24 strokes per minute
3rd 1k @ 28 strokes per minute
Keep the 500m pace @ men 2:00 or slower, women 2:15 or slower

4 rounds of:
Squat Snatch 55%x3; 30 second rest
Doubleunders x 25 for speed; 30 second rest
L-sits accumulate 20 seconds; 30 second rest
Parallette Handstand accumulate 20 seconds; 2 minute rest

Squat snatch are high quality reps. Reset on each rep.
Doubleunders are done for speed. If you can't yet do doubleunders, practice for 1 minute.
L-sits can be done in one set of 20 seconds, or many sets if necessary.
Parallette handstands can be done against the wall, but try to balance off the wall as much as you can.