TUESDAY

Dynamic, calf pumps,

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