Weightlifting

1) Competition Pull + Snatch from Low Blocks 70%x3, 75%x2, 80%x1 (x 2)
2) Snatch Grip Push Press 3RM, 90%x3x5

Gymnastics

1) 10 sets:
30 seconds Handstand Walk
60 seconds rest

2) 10 minutes volume accumulation:
Strict Rope Climb, 15' ascent

Notes
Handstand Walk: Your focus is on accumulating volume with excellent mechanics. Keep all sets submaximal and controlled.
Rope Climb: Begin from seated. Legs hang motionless, do not use them for momentum. The rep is counted upon returning, under control, to the seated position, not upon contacting the top of the rope. For scaling, reduce the height of the climb. If you completed more than 8 repetitions in the last iteration of this piece, scale up to an L-Hold climb (the L must be held all the way to the seated position).

Sport

AMRAP 10:
100' Prowler Push, light
15 Kettlebell Swings, 32kg/24kg

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