Weightlifting

1) Muscle Snatch + Power Snatch + Snatch, 3 sets, same weight as last week
2) Snatch + Overhead Squat 80%x2, 85%x1, 90%x1, 95%x1, build to heavy single

Gymnastics

8 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 48 repetitions in the last iteration of this piece, add a deficit, or, if you were already using one, increase the deficit.

Sport

5 Rounds For Time:
2 Legless Rope Climbs, 15' Ascent
15 GHD Sit-Ups
15 Dumbbell Hang Squat Cleans, 70#/50#

Gymnastics Accessory

5x10 Pike-Up

Notes
Feet on the seat of a rower or a steel 5lb plate. Hands in pushup position. Engaging the abs and hip flexors, pull your feet up towards your hands. Get as close as possible to the hands. Pause at the top, then return to the start position, keeping the movement controlled.

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