Monday
A) 3 x 5 Snatch Balance
2x3 Power Snatch
2 x 3 Snatch with Pause at knees and in squat
4 x 2 Snatch
B) 7 Minute AMRAP
6 Snatches 45/30
6 Burpee Box Jumps 24/20
6 Toes To Bar
Tuesday
A) Push Press
8-8-8-8-8
B) EMOM x 5
1) 15 Hang Power Cleans 50/35
2) 10 Push Press 50/35
3) 6 Pull Ups
Wednesday
A) Tempo Front Squats 1-3-1-0 5-5-5-5-5
B) 6 Rounds for Time 12 Front rack BB Lunges 60/40 10 ring Press Ups 25 ab mat sit ups
Thursday
A) Deadlifts 8-8-8-8-8
B) 16 min AMRAP
15 KB DL 24/16 (each arm) 10 KB Cleans 24/16 (each arm) 20/15 cal Row
Friday
A) 3 x Handstand Drills EMOM 1) 14 Inverted Shoulder taps 2) 2 wall walks 3) 8 wall kick ups 4) 4 x kick up 1 foot away from the wall and walk your hands forward (larger distance the more comfortable you get) 5) rest
B) Kipping Practice
C) 5 Rounds For Time 15 ft Handstand walks/ 2 length DB OH Walks 22.5/15 2 full lengths KB Farmer carries 32/24 30 Double Unders
15 min Time Cap
