Barbell WOD:

1.) Power Snatch Work to 80% of your 1RM Snatch for 1x1. Then decrease weight (-20) for Drop Sets 3x2.

2.) Split Jerk Work at 85% of your 1RM Clean & Jerk for 4x3.

3.) Deadlift Work at 70% of your 1RM Deadlift for 5x5.


1.) 3x10 Hammer Curls

2.) 3x10 SB lunges

3.) 3x ME Hollow Holds

Handstand Work (5-10 mins)

HS hold from a box, kicking up and facing out, wall walking and trying to take feet away from wall, with a spot/free standing, just spend time upside down!