Wednesday:
 
Warmup:
Get blood flowing then spend 10min helping with handstand walking/progressions.
 
 
Wednesday open Primer
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike
*pause 2s in bottom of OHS. TTB should be UB or mod kipping knee/leg raise. 5 each arm on DB c&j. Goal is 50ft on handstand walk. Mod 4 wall walks for handstand walk. Split class up into stations so more ppl get a chance to use the ski erg.