Strength
Back squats
3-3-3-3-3
Note: Aim for 5-10lbs heavier than last week’s 4RM
METCON
3 rounds for time:
15 handstand push ups
15 front squats 135/95
Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10
Weightlifting
Barbell cycling
Every 1:40 for 5 sets
6 power snatch 135/95
Snatch pulls @110% of 1RM
2-2-2-2
5 sets
1 snatch balance + 2 overhead squats
Gymnastics
3 sets
1 strict pull ups
2 kipping pull ups
3 butterfly pull ups
Core
Russian twists
3×15 with a plate or med ball