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) In 15 Minutes Perform For Quality:

3 Sets:

• 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:

• 400m Run
• 21 Abmat Sit Up
• 12 Toe to Bar

• 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%

B1) In 15 Minutes Perform For Quality:

3 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.

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drills lightly, goal is to make these a virtuous as possible. Work for Quality movement.

B2) If you’ve been successful with the progression over the last 4 weeks and have been able to perform the wall pull and Handstand Walk Perform this:

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.

Then in remaining time perform as many quality sets as you can

• 5-15ft. Partner Handstand Walk

C) 3 Sets: (Optional After WOD)

• 50′ Sled Drag Rows AHAP

Skill:

• 400m Run
• 21 Abmat Sit Up
• 12 Toe to Bar

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) In 15 Minutes Perform For Quality:

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.

Then in remaining time perform as many quality sets as you can

• 5-15ft. Partner Handstand Walk

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  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.

D) 3 Sets: (Optional After WOD)

• 50′ Sled Drag Rows AHAP

Skill:

• 400m Run
• 21 Abmat Sit Up
• 12 Toe to Bar

• 10 Minutes Mobility