LEO

Warm-up:  Row 5 min. Iron Scap. Dynamic Stretch

Strength: Strict Press
10 – 8 – 6 – (4/?)4

WOD:  TO THE MATT

For Total Load:
4 Min to Complete
9-6-3 reps of:
DB Snatch 50/35
Bar Facing Burpee
With time remaining Max Effort Squat Clean.
Rest 4 min.
Repeat
You determine the weight that you want to use for the Squat Clean.
Your score will be determined by the squat clean reps completed X’s the weight you use.

Icing: This week is all about handstand walking.  If you want to be able to do it in the open you must put in the work.  Where are you on the progression work?  If you are willing to spend a few minutes each day you will see success. The greatest benefit of handstand walking is that it strengthens your shoulders tremendously.  This will show up in all of your overhead lifts.

Handstand Walk Progression

Step 1 – Wall walk till you can touch your nose to the wall. Hold there for 30 seconds. When you can do this 5 times, you are ready to move to Step 2.

Step 2 – Wall walk tight into the wall. Alternate shoulder touches for 10 reps. When you can do this 5 times you are ready to move to Step 3.

Step 3 – Wall walk tight into the wall. Alternate back and forth toughing your hips 10 times. When you can do this 5 times, you are ready to move to Step 4.

Step 4 – Wall walk tight to the wall. Release your feet from the wall and walk a couple steps. You have the strength now you need to work on balance.