3 Rds NFT:

• Incline Bench TWYI x 8 ea
• Supine Row x 10
• Wall Squat x 5

Strength:

4 Sets:

• Power Clean x 3
• Turkish Get Up x 3 ea

Skill:

• 7 Pull Ups
• 7 Slam Balls
• 7 Box Jumps

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Steps Forward/Back Ward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

Snatch

• Take 15 Minutes Build to today’s 1 RM

Skill:

• Snatch (using 75% of Strength)
• Handstand Push Up

• 10 Minutes Mobility

3 Rds NFT:

• Chest-to-Bar Pull-Ups x 10-12 (working on smooth, efficient rhythm and mechanics)
• Nose-to-Wall Handstand Hold x 60-90 seconds
• Double-Unders x 40-50 reps

Strength:

A) 3 Sets: (Every 90 Seconds)

• Jerk Balance x 3

B) 8 Sets:

Jerk (Sets 1-3 Every 90 Seconds, Sets 4-8 Every 2 Minutes)

• Set 1 – 3 reps @ 60%
• Set 2 – 2 reps @ 70%
• Set 3 – 2 reps @ 80%
• Sets 4-8 – 1 rep @ 90+%

Skill:

• 10 Minutes Mobility