Skills
Kick to handstand
handstand push ups
kipping handstand push ups
Ring handstand push ups
Straddle to handstand
L-sit to handstand
METCON
For time:
5 ring handstand push ups
5 squat cleans 185/125
10 strict handstand push ups
10 squat cleans 155/105
20 handstand push ups
20 squat cleans 135/95
40 ring dips
40 squat cleans 95/65
Scaled option:
For time:
5 strict handstand push ups
5 squat cleans 155/105
10 handstand push ups
10 squat cleans 135/95
20 ring dips
20 squat cleans 95/65
40 push ups
40 squat cleans 95/65
Weightlifting W4D3
Clean and jerk
5×1
Clean pulls @110% of 1RM clean and jerk
3×2
Back squats
5×2
Accessory work
Crossover symmetry 3xeach
WY negative
Snow angel
ATYT
30 med ball GHD sit ups
30 med ball back extensions
5 sets (barbell only)
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squats