2 rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate
+
HSW prep – 1-2 rounds of:
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
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
10-20 Handstand shoulder taps
2-3 Handstand pivots
+
Prep the workout weight for the snatches
* Practise few short sets toes-to-bars between weights
+
@ workout weight
7 Toes-to-bars
3 unbroken power snatches
3 unbroken hang snatches
3 unbroken squat snatches