Strength (20min)

5 sets

1 power clean + 2 jerks

METCON

8min AMRAP

2 strict handstand push ups
2 deadlifts 225/155
4 strict handstand push ups
4 deadlifts 225/155
6 strict handstand push ups
6 deadlifts 225/155
8 strict handstand push ups
8 deadlifts 225/155

*Keep adding 2 reps of each until you run our of time

Lite/Beginners

8min AMRAP

2 push ups
2 deadlifts 155/105
4 push ups
4 deadlifts 155/105
6 push ups
6 deadlifts 155/105
8 push ups
8 deadlifts 155/105

*Keep adding 2 reps of each until you run our of time

Score is total reps

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
30 PVC pipe snatch balance

Gymnastics
30 strict pull ups

Core
30 GHD sit ups
30 back extensions

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