3+1 Clean&Jerk
- T&G
- Start 60% 1RM C&J
- Squat Clean!

12 min AMRAP
50 DU
12 C2B
12 push ups
12 kb swings 24kg/16kg

3 Rounds:
400 Meter Run
12 Burpee Box Jumps
15 Thrusters 40/30kg

WU: include cartwheels, donkey kicks, from handstand to cartwheel.

1. Hollowhold 3 x 10 sec

2. Wall push 3 x 10 c

3. Wall facing handstand holds 3 x 10-20 sec. Maintain the hollowbody. If hollow body can't be maintained (eg. core is loose and back flexes), aim to hold the handstand hands further from the wall.

4. Back facing handstand holds 3 x 10-20sec. Aim to keep tight hollow. If you are close enough to the wall, and can maintain hollow, you will eventually stay in handstand without the wall support.

5. Free handstand / partner spotting

6. Handstand walk

Wod
Every beginning 20s x 25
1 Power snatch 60-70% (from snatch 1RM)

500m row
50 air squats
25 thrusters 45kg/30kg
20 T2B
20 floor presses 45kg/30kg
30 cal AB

Clean Complex:
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

• Find a heavy set.

Split jerk
7x1 80%->

6x4min AMRAP (rest 2min between sets)

1. 10cal Row/10 Pull Ups
2. 10 Box Jumps/20 Knee Hugs
3. 50 DU/10 KB, DB Thrusters (2x20/12kg)
4. 10 Wall Balls/5 HSPU
5. 10 Burpees/100 Plate sprints
6. 20 Squats/20 Lunges (2x20/15kg Plate)

3 RDS

500m Row @80%
Max Reps Push ups

Rest as needed btw rounds.