Weightlifting
1) Muscle Snatch from Low Blocks 1-1-1, 3x1
2) Snatch from Low Blocks 70%x3, 75%x2, 80%x1 (x 2)
Notes
Muscle Snatch: Start at 50%. Build over the first three sets. The weight you perform on the third set should be repeated for the remaining sets. Your aim is to find a challenging but manageable working weight for these sets. No contact at the hips, focus on pulling close and following through. If this exercise is performed so heavy that it turns into a wide grip clean and press, it loses all utility. Don't let that happen.
Gymnastics
1) 10 sets:
30 seconds Handstand Walk
60 seconds rest
2) 12 minutes volume accumulation:
Strict Rope Climb, 15' ascent
Notes
Handstand Walk: Your focus is on accumulating volume with excellent mechanics. Keep all sets submaximal and controlled.
Rope Climb: Begin from seated. Legs hang motionless, do not use them for momentum. The rep is counted upon returning, under control, to the seated position, not upon contacting the top of the rope. For scaling, reduce the height of the climb. If you completed more than 10 repetitions in the last iteration of this piece, scale up to an L-Hold climb (the L must be held all the way to the seated position).
Sport
For Time:
15-12-9-6-3 Strict Handstand Pushup
Alternate With
45-36-27-18-9 Double Unders
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