WeightliftingSnatch PracticeEvery 90" for 6 sets2 Hang Squat SnatchConditioningTime cap: 17 minutes10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:Deadlifts 60/35kgDouble DB/KB Strict PressesFront Squats 60/35kg

Core4 Rounds:10 Strict Toes to Bar20 Windshield Wipers (10/10)30" Arch Hold10-15 Barbell Bicep CurlsConditioning5 Rounds:1' - Echo Bike Legs Only1' - Renegade Rows (1pu+2rows)1' - Sit ups

GymnasticsPractice Hand StandConditioning56/40 cal Echo Bike5 Bar Muscle Up150 Double Unders5 Rope Climbs60/45 cal Row erg5 Bar Muscle Up

WeightliftingClean PracticeEvery 90" for 6 setsP.Clean + Front Sqt + JerkConditioningAmrap: 4'1 Power Clean1 Thruster1 Shoulder to Overhead60/35kgAt the 7:00 mark