Skill: HandStand practice.

MetCon: 30 min AMRAP
10 Shoulder Taps
15 Burpees
20 KB Swings 24/16kg

*Ask coach for scaling options.

 

Olympic weightlifting WOD 20/6:

1. Cluster + Thruster 3×1+2×60% 2×1+1×70% 2×1(cluster)x80% work up to 1RM (percentages are based off 1RM C&J)
2. TNG Hang power clean 3x5x70% 3x5x80%
3. Snatch pull 3x3x95% 3x3x105%
4. Overhead squat 5-5-3-3-1