WARM UP
2:00 quadrapedal movement
2:00 shoulder mobility
2:00 ankle mobility
Then
3 rounds:
3 hang muscle snatch
3 OH squat
3 Sots press
3 snatch balance
SKILL
Handstand pirouettes
*10:00 drill and practice.
WORKOUT OF THE DAY
EMOM 30:00:
0-15:00:
1 hang snatch
15-30:00:
1 hang clean
*Build weight during each 15:00 segment. If athletes need to take a minute off to recover, that is fine. Score heaviest load for each movement.