T90_Wayne_Rooney_overhead_kick_01_hd_1600

LEVEL 1

1. Conditioning


3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (50/35)



2. Weightlifting


On the 2:00 x 7:


3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:


2 Front Squats

On the Minute x 3:
1 Front Squat

LEVEL 2

1. Deficit Handstand Push-ups
4 Giant Sets:
2 Deficit Kipping Handstand Push-ups 
4 Deficit Kipping Handstand Push-ups 
6 Deficit Kipping Handstand Push-ups



Rest 2:00 between rounds

Athlete’s choice on deficit levels, with the
first two reps being the largest. The four reps are
completed at a lesser deficit, with the final
6 repetitions at the smallest, if not floor. Move
from deficits with as little rest as possible

2. Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:
2 Front SquatsOn the Minute x 3:
1 Front Squat

3. Conditioning
3 Rounds:
10 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches 60/40