Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Snatches (95/65 lbs)
A. Spend 2 minutes working on a Static Handstand Hold.
Followed by. . .
Three sets of:
Freestanding Handstand Marching x 40 reps
Rest 30 seconds, then. . .
Handstand Walk x 20 steps
*Mark where your toe starts and where your last step lands. The goal is to establish a consistent distance throughout your three sets. Once the third set is complete, measure the distance of your average distance for competitive reference. Knowing the average length of your steps can help you strategize your breaks during competition to avoid extreme fatigue and over-craning of the neck to find the end of a rep.
Rest 30 seconds, and then. . .
Tempo Handstand Push-Up with 8″/4″ Deficit x 5 reps @ 52X1
Rest 60 seconds
Every 3 minutes, for 15 minutes (5 sets):
Front Squat + Jerk
Build to todays heaviest Front Squat + Jerk.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – V-Up x 30 seconds
Minute 2 – Hollow Rock Hold x 30 seconds
Minute 3 – Russian Twists x 30 seconds