Pre WOD:
Level 3:
50 Strict Handstand Push Up for time
– Every break=25 Air Squats
Level 2:
30 Strict Handstand Push Up for time
– Every break=25 Air Squats
Level 1:
20 Strict Handstand Push up to Plate+Abmat
Level 1: Build up as much as you need in order to be able to do the HSPU in 4 sets
WOD:
A, Hang Squat Snatch: 7 set*3 rep
65%+ of 1 RM Snatch
For 3 cycles:
AMRAP in 4 mins of:
12 Hang Power Snatches, 40/25 kg
48 Double Unders
12 Overhead Squats, 40/25 kg
12 Bar Facing Burpees
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
Post WOD:
Shoulder Health:
3-4 Rounds for quality:
10/10 Seated DB External Rotation
60 Sec Table Overhead Stretch
30-60 Sec Passive Hang