A: Segmented Snatch (Build to a heavy 2 in 5 sets)

B: Back Squat (5×5 @ 90 % of last weeks 5rm)

C: 5:00 AMRAP; Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Push Press


Each movement must be done completely.

No squat cleans or thrusters allowed


A: Freestanding Handstand (10:00 to practice)

B: 10:00 EMOM
Rope Climb practice
* Legs or legless; your choice

C: 15 Min AMRAP
5 Burpees
5 C2B
5 Strict HSPU

D: Strict Knee to elbow; 4 x 8-12; rest 2:00