20250213 *Warm-Up:* 5 Rounds 30' Duck walk https://www.youtube.com/watch?v=qM3GNLKI9rg 60' Bear crawl https://www.youtube.com/watch?v=-JcD5SOqW50 *Skill:* Set a ten minute timer and practice handstands in the open space, against a wall facing either towards or away from it, or using a box/bench etc to put the feet on and hold in a pike position. Aim to perform the longest good-form holds possible. *Workout:* Pick a weight around 85-90% on the snatch and build up to it in warm-up. It should be a weight that requires focus and good form, but not maximum. Lower muscle-ups to 3 per round if required, or perform low ring transitions instead. Switch double unders for plate hops; a 3-4" thick bumper plate where you double footed hop on and off to replicate the jumping pattern. *Cooldown:* 1 Min per side pigeon stretch https://www.youtube.com/watch?v=1o7awuDGzag