WARM UP
5:00 ski or bike
3 rounds:
5 inch worm push ups
5 deadlift
5 muscle clean
5 sots press
SKILL
Handstand pirouettes
*10:00 practice
WORKOUT OF THE DAY
For time:
10 snatch
20 clean
30 deadlift
40 lateral burpee over bar
30 deadlift
20 clean
10 snatch
RX: (135/95)
*Coach athletes to prioritize clean, efficient movement for barbell cycling on the way out. Remind them that the weights will feel different after the 40 burpees. For the burpees, stepping over is allowed, but both feet must travel over the bar before the hands touch the ground. On the way back down the ladder they will need to push hard to make the time. 12:00 time cap.