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WARM UP

• 30 Air Squats
• 20 PVC Pass Throughs
• 30 PVC Overhead Squats

SKILL

Handstand Push-Up Strength Complex

• 6’’ Deficit Handstands: 5×7 Reps Kipping

Then

• 1 Set Max Strict (No Deficit)

STRENGTH

• *Muscle Snatch 1-1-1-1-1

Then

• *Mid Thigh Hang Power Snatch + Power Snatch From The Floor 7 Sets For Max Load

*WOD

Complete 4 Rounds For Time Of:

• Assault Bike 25 Calories Or 1 Minute Hard On Other Bikes
• 10 Power Snatch 155/105lbs
• 10 Burpees Over The Bar

CORE WORK:

2×20 GHD Sit-Up