Strength/Skills
10min EMOM alt min
5 deadlifts (fix weight, 60-65% of 1RM)
25ft handstand walk
METCON
For time:
30 cals row
30 dumbbells hang power cleans 50/35
30 handstand push ups
30 cals bike
30 dumbbells shoulder to overhead 50/35
30 chest to bar pull ups
Lite/Beginners
Strength/Skills
10min EMOM alt min
5 deadlifts (Tech focus, at or below bodyweight)
25sec handstand hold
METCON
For time:
30 cals row
30 dumbbells hang power cleans 35/20
30 push ups
30 cals bike
30 dumbbells shoulder to overhead 35/20
30 ring rows
Weightlifting W8D2
Hang snatch
5×2
Snatch pulls @110% of 1RM
3×2
Power clean + power jerk
5×1
Accessory work
4rds not for time (60% max effort)
25cals bike
30sec rest between rounds
Weightlifting
30 pvc pipe hip squat snatch
Core
5 sets of 10
Weighted back extensions