2 Sets:

• PVC Overhead Squat x 5
• PVC Snatch Balance x 5
• Alternating Scorpion Stretch  x 10
• Floor Bridge x 5
• Forward Roll x 1-3

Strength:

A) 4 Sets: (Every 90 Seconds)

• Power Snatch + 3 Snatch Balance @ 60%

B) 1 Set:

• Hollow Hold x 5-7 Seconds
• Handstand Position Wall Drill x 5-10 Seconds
• Inch Worm Handstand Hold x 5-10 Seconds
• Box Handstand Hold x 5-10 Seconds
• Push Up Hand Over Hand Drill x 5 ea.

Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible. Work for Quality movement.

Skill:

• Deadlift
• Handstand Shoulder Taps/Box Walk

*If you don’t have the handstand walk yet, but have been performing shoulder taps on the wall.  Sub 30-20-10 Shoulder taps.  If you’ve been performing the box walk; sub 4-3-2 box walk (1 full trip around box equals rep)

• 10 Minutes Mobility

2 Sets:

• PVC Overhead Squat x 5
• PVC Snatch Balance x 5
• Alternating Scorpion Stretch  x 10
• Floor Bridge x 5
• Forward Roll x 1-3

Strength:

A) 4 Sets: (Every 90 Seconds)

• Power Snatch + 3 Snatch Balance @ 60%

B) 1 Set:

• Hollow Body Hold x 5-10 Seconds
• Push Up Hand Over Hand Drill x 5 ea.
• Handstand Shoulder Shrugs x 5
• Handstand Weight Shifts and Lifts x 5 ea.
• Handstand Box Walk x 1 ea. Direction
• Handstand Wall Shuffle x 5-7 ea.
• Handstand Shoulder Taps x 5-8 ea.
• Wall Pull x 5-10 Seconds
• Wall Pull to Partner Handstand Walk x 5-10 ft.

C) 3 Sets: (Optional After WOD)

• 50′ Sled Drag Rows AHAP

Skill:

• Deadlift 225/155
• Handstand Walk in Yrds.

*If you don’t have the handstand walk yet, but have been performing shoulder taps on the wall.  Sub 30-20-10 Shoulder taps.  If you’ve been performing the box walk; sub 4-3-2 box walk (1 full trip around box equals rep)

2 Sets:

• PVC Overhead Squat x 5
• PVC Snatch Balance x 5
• Alternating Scorpion Stretch  x 10
• Floor Bridge x 5
• Forward Roll x 1-3

Strength:

A) 4 Sets: (Every 90 Seconds)

• Power Snatch + 2 Low Hang Snatch (2″ off Floor) @60% of 1RM

B) 4 Sets: (Every 90 Seconds)

• Clean & Jerk x 2 @70% of 1RM

C) 1 Sets:

• Hollow Body Hold x 5-10 Seconds
• Push Up Hand Over Hand Drill x 5 ea.
• Handstand Shoulder Shrugs x 5
• Handstand Weight Shifts and Lifts x 5 ea.
• Handstand Box Walk x 1 ea. Direction
• Handstand Wall Shuffle x 5-7 ea.
• Handstand Shoulder Taps x 5-8 ea.
• Wall Pull x 5-10 Seconds
• Wall Pull to Partner Handstand Walk x 5-10 ft.

D) 3 Sets: (Optional After WOD)

• 50′ Sled Drag Rows AHAP

Skill:

• Deadlift 225/155
• Handstand Walk in Yrds.

*If you don’t have the handstand walk yet, but have been performing shoulder taps on the wall.  Sub 30-20-10 Shoulder taps.  If you’ve been performing the box walk; sub 4-3-2 box walk (1 full trip around box equals rep)

• 10 Minutes Mobility