Weightlifting

1) No Hands/No Feet Snatch 1-1-1, 3x1
2) Snatch 80%x3, 85%x2, 90%x1 (x 2)

Notes
No Hands/No Feet Snatch: Start at 60%. 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.

Gymnastics

6 minutes volume accumulation:
Strict Chest-to-Wall Handstand Pushups

Notes
Narrow grip. As you descend, move at an angle away from the wall, so that at the bottom, your head and hands form a tripod. If you completed more than 36 repetitions in the last iteration of this piece, add a deficit.

Sport

5 Rounds For Time:
4 Rope Climbs, 15' Ascent
16 Thrusters, 135#/95#

Gymnastics Accessory

6 minutes volume accumulation:
Strict Toes-to-Bar

Notes
Control the movement in both directions. Count the rep upon returning to the hollow hang at the bottom of the rep, not when the toes come into contact with the bar at the top of the rep.

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