Wednesday February 20th

Want to fix your overhead squat? Overhead squat therapy will be the first 10 minutes of class today.

Grab a bar, quick review of the power position snatch, we will be working for the power position this week, the hang next week, and putting it all together the week after that.

Work on sets of 2 power position snatches. (would like full, but will settle for power)



Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

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Post rounds completed to comments.

20 Minute Amrap
5 Pull ups
10 Push ups
16 KB swings

**There are several variations and progressions we can try for the “pull” and “push” portion of this workout that we can sub for every individual including handstand holds, jumping pull ups, banded muscle ups.. the list goes on and on.

• From the vault: “Nate” Demo, WOD for 121002