For 15 minutes:

• power clean doubles

5-5-5+ Wendler

barbell rollout 4x8

Front squat - 5x5 @ 75%

Working with the snatch

Back squat:
- 1x10@60%
- 1x8@65%
- 1x8@70%
- 1x8@75%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

3-4 sets
1.1.1.1 (note 1 less rep now!)
20 secs intra cluster rest 2 minutes between sets
80% feeling. Don't go top heavy as we will progress this every other week.

Goal is to add (1-5kgs from 2 weeks ago)

-Handstand walk progressions
eg. balancing on the wall, moving the bodyweight from hand to hand, shoulder taps, walk towards wall, slowly increasing the distance

-Handstand push up progressions
eg. from frog stance to plank hold, from head stance kick the feet to the wall, rep by rep increasing the angle, until they are kicked to a handstand position, kipping hand stand push up on the wall using abmat the scale the movement etc.

6x3 Hang snatch 7RPE

• 1-3kg from 2 weeks ago

For 15 minutes practice your weaknesses:

Handstand kick ups
Handstand holds
Wall climb to handstand hold
Handstand freestanding
Handstand walk