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