1. Warm-up
Pigeon Pose 1:00/side
Then
2 Steady Rounds
10 Single-Leg Kettlebell Deadlifts
15 Calorie Rower
10 Perfect Kipping Handstand Push Ups
2. Strength
Deadlift – 1×4 Heavy
Controlled on the way down, take the hands off the bar, complete next rep. Try to use the same weight as the 1×3 from W1
3. OLY
Pause Power Position Snatch – 7×2 @80-90%
Drop and reset after each rep.
4. Met-Con
For Time:
40 Pull Ups
40 Calorie Row
10 Squat Snatch 185/125lbs
20 Pull Ups
20 Calorie Row
5 Squat Snatch
Optional
5. Gymnastics Accessory
AMRAP 10 Minutes:
“Super Muscle-ups”
5 Second hollow body hold at the bottom of each rep and a 5-second hollow body hold at the top of each rep
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