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SKILL: Power Snatch

10min PREP

BEG: 10min EMOM of 3x Power Snatch (TnGO)

ADV: 10min EMOM of 1x Power Snatch (increase with every MIN)

WOD: 3rds of

5x Muscle Ups

5m HS Walk

5x OH Squats (50/30)

CONDI: 2x Big Rds RUN (cool down)

SKILL/STRENGTH: find your 1RM SQUAT Clean

10min of Solid Prep

then the build up to your MAX

WOD: 2x5min AMRAP of

20x DBL KB Push Presses (20/12)

20x DBL KB Front Squats

then

40x KB Swings (american)

20x Burpees

MOB: work with the Foam Roll or Lacross Ball

10min of

Glutes/ Hamstring/ Feet

SKILL: Handstand Work

10min of PREP

then

BEG: HS Hold/ Walk from Box for 10min EMOM 30sec work/ 30sec off

ADV: ODD/EVEN Format for 10min OTM

ODD: HS Walk for 5m

EVEN: 6x strict HSPU

WOD: 6rds of

30x Wallballs (Unbroken)

15x Pull Ups (Unbroken)

5x High BOX Jumps

(every Break UP – 1rd sm Run penalty)