MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Burgener Warm Up
2 Rounds of:
4 Alt Snatches + 10″ Handstand Hold + 2 Alt Snatches + 2 Handstand Push Ups
CONDITIONING
“DEAD OF SHOULDERS”
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch #24/16
Handstand Push-Ups
Time Cap: 12 minutes