Strength

Clean with 3 Count Pause in Squat 5x3, add 5-15lbs to your top weight from two weeks ago

Notes
Each set must be completed in no more than twenty-five seconds total, from breaking the first rep from the floor to standing with the third. Make sure that the pause is a full three count. Do not touch-and-go.

Gymnastics

For Time:
250' Handstand Walk

Notes
Perform in 25' segments. If you come down between segment lines, you must start over at the beginning of the section inside which you fell.

Sport

For Total Reps:
1:00 Deadlifts, 225#/155#
1:00 Handstand Pushups
0:45 Deadlifts
0:45 Handstand Pushups
0:30 Deadlifts
0:30 Handstand Pushups

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