28/01 – Greek Salad

WARM-UP

Banded Shoulder Warm Up

6:00 AMRAP

30-second Row
5 DB Deadlifts
5 DB Hang Muscle Snatch
5 DB Power Snatch

WORKOUT – Greek Salad

Freedom (RX’d)

Every 1:00 (10:00) 200/175m Row
-rest 2:00-
Every 1:00 (10:00)
10-12 DB Power Snatch

GYMNASTICS: Handstand Push-ups

Strength Option:
5 sets, beginning a set every 2 minutes (E2MOM10)
Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up
Level 2: 3-5 reps: kick up + 3-second descent + kick down reset
Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)
Level 4: 3-5 reps: 3-second descent + press in a banded overhead hold (for athletes who struggle with stability/ inversion) or use double dumbells in a seated strict press

Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks