WARM UP

For completion:
5:00 empty sled push with partner
1:00 handstand hold
10 air squats
10 empty bar cleans
Zone 1 mobility assesment

SKILL

5:00 to complete Zone 1 primer movements:

Handstand shoulder taps
Accumulate 50

WORKOUT OF THE DAY

3:00 AMRAP:
Sled push for distance
3:00 AMRAP:
Handstand pushups
3:00 AMRAP:
Power cleans
3:00 AMRAP:
Ring rows
3:00 AMRAP:
Double unders

*Rest 1:00 between each AMRAP. Score total reps. For sled push, score 1 rep for every 10 meters.

RX: (90/45) (135/95)
55+: (45/25) (95/65)

ANYWHEREX

SKILL

Handstand technique
10:00 practice

WORKOUT

3:00 AMRAP:
Sled push for distance
3:00 AMRAP:
Pushups
3:00 AMRAP:
KB Swings
3:00 AMRAP:
Ring rows
3:00 AMRAP:
Single unders

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 oh squat hold
10 sots press

A) 5 rounds for completion:
1 snatch pull + 1 power snatch + 1 squat snatch

B) Every :30 for 10:00:
1 squat snatch @ 70% 1RM

C) Snatch grip push press
5 x 5

D) Snatch grip deadlift
5 x 3 with 10 second eccentric