Strength/skills

10min EMOM

3 power snatch @50% of 1RM
3 toes to bar

Note: Both movements done in the minute

METCON

For time:

12-9-6

Deadlifts @50% of 1RM
Deficit handstand push ups 6/4

Lite/beginners
For time:

12-9-6

Deadlifts @50% of 1RM
Hand release push ups

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
Hip snatch 3×5

Gymnastics
30 pistols

Core
Accumulate 1min of L-sit hold

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