Weightlifting

Power Snatch + Snatch 1-1-1, 3x1

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. The power snatch should be an obvious power, not I-need-instant-replay-to-make-sure-I-was-above-parallel-powers.

Strength

Back Squat 8RM + 10lbs x 1 Rep from Failure x 3

Gymnastics

Strict Rope Climb, 5 Sets
Your goal is to be able to complete a perfectly controlled set of 5, touch-and-go at the floor

Sport

For Time:
10 Muscle-Ups
20 Clean & Jerks, 135#/95#
30 Handstand Pushups, 4"/3" Deficit
20 Clean & Jerks
10 Muscle-Ups

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