WARM-UP
1 Set:
3:00 Single-unders
– Rest as needed during the 3:00.

3 Sets:
:30 Wide-grip banded Pull-downs
:30 PVC pass-throughs
:30 Kettlebell Swings
– Build in load on the KB swings.

1 Set:
10 Handstand Shoulder taps (stomach-to-wall)
10 Handstand Hip taps (back-to-wall)
2:00 Handstand Walk practice

2 Sets:
7 Ketllebell Swings (overhead)
10-m Handstand Walk (3 Attempts)“

POWER
Power Snatch + Squat Snatch + Snatch Balance (1 Rep-Max of Snatch)
3 x 2+1+2 @ Up to 50%

Squat Snatch + Hang Squat Snatch (1 Rep-Max of Snatch)
2 x 1+2 @ 50%
2 x 1+2 @ 60%
2 x 1+2 @ 70%
3 x 1+1 @ 75%

Snatch Pull + Hang Snatch Pull (1 Rep-Max of Snatch)
1 x 1+3 @ 70%
1 x 1+3 @ 80%
2 x 1+3 @ 90%
2 x 1+2 @ 100%
1 x 1+1 @ 105%

STRENGTH
Back Squat
1 x 9 @ 50%
1 x 7 @ 60%
1 x 5 @ 70%
2 x 3 @ 80%

METCON
AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk

ASSCESSORY
3 Sets:
:30 ATY raises
:30 Banded Pull-aparts
– Rest as needed between sets.