SKILLS:
15 minutes of Handstand Work
METCON:
“Mary”
20 minute Amrap of…..
5 Handstand Push Ups
10 1 legged Squats (alt. legs)
15 Pull Ups
WEIGHTLIFTING (OLY)
Warm up: 15 minutes of barbell drills (Coaches Choice),
Hang power snatch (5-5-3-3) @ 50%, 60%, 65%, 70% of 1RM Snatch,
BNK Split Jerk (5-5-3-3) @ 50%, 55%, 60%, 65% of 1RM Jerk,
Back Squat (5-5-3-3) @ 60%, 70%, 75%, 80% of 1RM,
Shoulder Press (5-5-3-3) @ 60%, 65%, 70%, 75% of 1RM,
Snatch Deadlift (2×3) @ 80%, (2×3) @ 85% of 1RM Snatch,
* Skip Back Squat if performed during Monday’s Strength