Strength:
work up to a heavy power clean + front squat (without moving your feet)*
*focusing on the correct landing position
Metcon:
Rx
3 rounds for time of:
10 strict handstand push-ups
10 kb snatches, 53/35
20 chest 2 bar pull-ups
Scaled
3 rounds for time of:
15 scaled hspu
16 kb snatches
15 pull-ups
Mutant
3 rounds for time of:
10 handstand push-ups, 8″ deficit
10 kb snatches, 70/53
20 chest 2 bar pull-ups
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