2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Drills – 2 rounds of
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Barbell prep, 1-2 rounds @ empty barbell
5 Hang muscle snatches
5 Front squats
5 Hang power snatches
5 Push presses
5 Power snatches
5 Thrusters
+
Build to workout weight for power snatch/thruster
* Few reps of the other movements between sets as you build up
+
@ workout weight
10/7 (cal) BikeErg
2 Power snatches
25’/7.62m Handstand walk
3 Thrusters
1 Rope climb