Weightlifting

Power Snatch 2-2-2, 3x2

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-replay-to-make-sure-I-was-above-parallel-powers.

Weightlifting Endurance

@ 0:00, Every 30 seconds x 10 sets:
2 Touch-and-Go Power Snatch, 135#/95#

@ 5:30: Max Power Snatches in 60 seconds, 135#/95#

Notes
Do not pace the 60 second effort. Push to absolute maximum.

Strength

Front Squat 3 @ 7, 3 @ 8, 3 @ 9, plus three down sets (load drop -10%)

Sport

For Time:
10 Strict Handstand Pushups, 6"/4" Deficit
100' Seated Arm-Over-Arm Sled Drag, +180#/+100#
20 Strict Handstand Pushups, No Deficit
200' Seated Arm-Over-Arm Sled Drag, +135#/+75#
30 Handstand Pushups, 6"/4" Deficit
300' Seated Arm-Over-Arm Sled Drag, +90#/+50#

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