TUESDAY

scap pull ups, lat pull backs, hollows, and arches,

active handstand hold

Burgener warm up

Movement Development

6 Minute EMOM

·  1^st min: Side Plank & T-rotations

·  2^nd min: 5 dowel OH Squats & 1 Handstand hold

Focusing on:

·    HS Active shoulders = pushing the ground away

·    Braced core & glutes

·    Engaged lats and strong-arm drive

WOD

6 Rounds for Time:

25 Minute CAP

·   5 TnG Power Snatches

·   4 Burpees over-the-bar

·   5 Power Snatches

·   4 Handstand Push-ups

·   50 Double-unders

·   Rest 1 minute

Wanting to build:

·   Fast consistent sets on each movement

·   Short recovery time