Weightlifting

Clean with 3 Count Pause in Squat 2RM, then 90%x2x3

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

Gymnastics

For Total Time:
10 Strict Handstand Pushups, 6"/4" Deficit
2:00 Rest
15 Strict Handstand Pushups, 4.5"/3" Deficit
2:00 Rest
20 Strict Handstand Pushups

Sport

7 Rounds For Time:
7 Power Cleans, 155#/105#
12 Chest-to-Bar Pullups

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