Warm-up
3 sets
5 DB strict press each arm
:20 Bar Hang
25′ Bear Crawl
:20 Wall Hinge Stretch
Snatch Progressions
Gymnastics
10 min EMOM
7-10 HR Push-ups or Strict HSPU
*These are unbroken sets.
Push-ups (10×7-10)
Strict Handstand Push-ups (10×7-10)
Metcon
Metcon (Time)
10 sets
3 Wall walks
3 Snatch (135/95)(Rx+ 185/125)
Rest 1:00 b/t each round
*Score is total time including rest
*1:30 cap per set
*Power or Squat ok for snatch
