Warm-up 3 Rounds
150m Row (sprint)
5 Deadlift (increase load each round)
2 Wall Walks with 10s Pause at top

Barbell Complex:
3 Hang Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 Hang Snatches

Move through 2 rounds with an empty bar and then start to work up in weight

Every 1 min for 20 mins.

1 Hang Squat Snatch, pick load

Workout;Diane (10 MIN CAP)

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Alternate version

KB Deadlift, 70/53
Hand release pushups from deficit, 2″-4″

RPE 8-9: very hard, 1 word answers or unable to speak

Intent: This workout should be an all out effort, ideally finishing in less than 5 minutes although we’ve allotted a 10 minute time cap today. The prescribed weights for this benchmark are 225/155#, but choose a weight that you can complete unbroken or with very few needed breaks (<3 for the entire workout). Handstand push ups may be modified by placing an abmat or two under your head to decrease the range of motion, or doing piked push ups with your feet elevated on a a box or on the ground.