4 sets for quality practice

8 Thrusters

Go every 90-seconds to 2-minutes

Weight (thrusters). 85/60kg, 70/47.5kg, 60/42.5kg , 52.5/35kg, 42.5/30kg or 35/25kg

5 sets for quality practice

6 Power clean and jerks (touch-and-go)

Go every 90-seconds to 2-minutes

Weight (power clean and jerk). 102.5/70kg, 92.5/65kg, 85/60kg, 70/47.5kg, 60/42.5kg, 52.5/35kg or 42.5/30kg

Barbell prep

5 – 3 – 1 of each @ empty barbell
Hang muscle clean
Strict press
Hang power clean
Push press
Power clean
Push jerk
Front squat

+
3 sets of:
3-3-3 Front squat drive to thruster*
* 3 FS drive w/ pause at top, 3 FS drive without pause, 3 thrusters

Handstand Strength Circuit

3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

Back Squat

6 x 2 @ 80%

Strict chin-up

10 x 3, go every 60-seconds

2-4rounds:
15-20 banded bicep curl
15-20 banded pull apart

5 rounds for time:

Row 1000m
30 KB Swings 32kg/24kg
15 Box Jumps 24"/20"
15 Pull-Ups
15 Burpees to Plate

TC 40

For time :

Row 1000m