Skill

15min freestanding handstand practice

Post max time held in a 6' x 4' area

2 x squat clean + 1 split jerk

For Time:

Row 750m
50 Wallballs 20/14
25 Power Cleans 135/95lbs

5 x vaativa punnerrus
5 x vaativa kulmasoutu

4X3 Snatch Grip Behind the neck Push Press + 2 OHS – work to a max for the complex, rest 2:00

5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to roughly 85% and concentrate on pausing in a perfect hang position

AMRAP 10min:

6 Power cleans (Rx: 70/47.5kg)
12 Box jumps

For time:

• 100 double-unders
• 50 calorie row
• 25 step-ups, 24/20 inch, 20/15 kg

Scaled version:

• 100 single unders
• 50 calorie row
• 25 step-ups, 20/12 inch, 15/10 kg

AFAP
800m Run
21 Power Cleans 50/35kg
21 Pull Ups
400m Run
15 Power Cleans
15 Pull Ups
200m Run
9 Power Cleans
9 Pull Ups

10min AMRAP
8 wall ball
8 box jump