Strength

Muscle snatch
1-1-1-1-1

Power snatch
1-1-1-1-1

METCON

3 rounds for time:

42 double unders
21 wall balls 20/14
15 toes to bar
9 hang power cleans 135/95

Accessory work
Shoulders of steel
Lateral + front shoulder raises 3×8

Weightlifting
Front rack dip and drive 5×3 @110% of 1RM of front squat

Gymnastics
Ring support swings 3×8

Core
Accumulate 1min of hang L-sit hold

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