Warm Up:3 Rounds of – :30 on/:30 rest
Muscle Snatch (empty barbell)
Med Ball Cleans
Hollow Rocks

Skill:8 Minutes of Handstand Skill Work

Intent: Use this time to progress your handstand skills in a new, fun way, or one that you don’t use very often. Ideas include freestanding handstand push-ups, handstand pirouettes, lateral handstand walking (wall supported or freestanding), one-arm wall supported handstands, or piked handstand walking in a circle.

Complex: 2 rounds ( add weight )
3 Hang Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 Hang Snatches

Workout #1:Minute x 15:

1 Squat Snatch

Intent: Start light and work up to no more than 85% of your 1 Rep Max for the Squat Snatch.

Workout #2: 12 MIN Cap

1-2-3-4-5-6-7-8-9-10 Power Snatch
10-9-8-7-6-5-4-3-2-1 Toes to Bar

RPE 8: Very short of breath, can’t talk

Intent: Minimize transition time with a tight set-up today and try not to rest between movements. Use a light weight for the power snatches. With a small rep scheme on the toes to bar, today would be a good day to pick a variation that challenges you and work in very small sets. Modify T2B with hanging knee raises, arch to hollow kip swings, or V-ups. There is a 12 minute cap on this workout, but your goal is closer to 10:00

Cool Down 2 Rounds of
2 Worlds Greatest per side
3 Windmill Stretch per side
10 Prone Press Ups ( Cobras )