Weightlifting

1) Muscle Snatch from Low Blocks 1-1-1, 3x1
2) Snatch from Low Blocks 80%x3, 85%x2, 90%x1, build to heavy single, then 80%x2x2

Notes
Muscle Snatch: Build over the first three sets. The weight you perform on the third set should be repeated for the remaining sets. Your aim is to find a challenging but manageable working weight for these sets. No contact at the hips, focus on pulling close and following through. If this exercise is performed so heavy that it turns into a wide grip clean and press, it loses all utility. Don't let that happen.

Gymnastics

1) 6 minutes practicing freestanding handstand, 3'x3' space
2) 6 minutes volume accumulation: Strict Chest-to-Bar Chins

Notes
Handstand: The focus here is to practice your static handstand. Your goal is to remain totally static, but so long as you remain within the 3'x3' box, you may continue the set. However, if you're constantly moving, essentially handstand walking to keep yourself up, terminate the set, recover, and start over.
Chins: Supinated Grip. Maintain strong hollow throughout full range, do not break position to initiate the pull. Briefly pause at top. The repetition is counted upon returning to the hollow hang at the bottom, not when the chest contacts the bar at the top. If you completed more than 36 repetitions in the last iteration of this piece, add 5-10lbs.

Sport

For Time:
100 Burpees

At the beginning of every minute, starting with 0:00, perform 5 power snatches, 95#/65#

Notes
Compare to 160401.

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