WOD 3/20

Performance
Warm-up
Bulletproof Shoulder Routine

A. Skill Progression
Freestanding Handstand and Strict HSPU Progressions

B.16:00 EMOM
Minute 1 – 1-3 Strict HSPU (What ever scale option needed)
Minute 2 – 3-5 Hollow Rocks

C.  Mobility
3 Rounds
1:00 Foam Roller Thoracic Breathing Stretch
1:00 1/4 Split Squat Hold (:30/ leg)
Rest :30

Foundations
Skill:
Hip  Snatch (to Squat or Power Pos.)
Back Squat
RDL

Workout (Strength):
A. Hip Snatch x2x6 (15:00)

B1. Low Box Squat x6-8×3 @ 31X0
B2. Supermans  x5x3
(10:00)

C. RDL  x6-8×3 @ 3111 (10:00)

“Winners make a habit of manufacturing their own positive expectations in advance of the event.” –Brian Tracy