Weightlifting

1) No Hands/No Feet Snatch 1-1-1, 3x1
2) Snatch 80%x3, 85%x2, 90%x1, build to heavy single

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

8 minutes volume accumulation:
Strict Deficit Handstand Pushups

Notes
Use a deficit which would allow you to complete approximately 6-8 technically sound reps in one set.
2015 Open standard, measuring from the top of the plates used for the deficit. If you completed more than 48 repetitions in the last iteration of this piece, increase the deficit.

Sport

For Time:
45 Thrusters, 95#/65#
45 Pullups
30 Thrusters, 115#/75#
30 Chest-to-Bar Pullups
15 Thrusters, 135#/85#
15 Bar Muscle-Ups

Gymnastics Accessory

8 minutes volume accumulation:
Strict L Toes-to-Bar

Notes
Control the movement in both directions. Each rep starts and ends in a controlled L hang with the hamstrings just above parallel with the floor. Count the rep upon returning to the L 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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