Band balls and roller to upper up to 10 min
5 min handstand work
3 min front lever work
2 min airdyne going hard
Oly:
Hang clean: 73% x 2 x 2
Snatch balance: 78% x 2 x 2, 82% x 2 x 2
Main:
Behind neck push press max
90% max reps then 80% max reps
Assistance:
Db power/split/squat snatch 5 sets of 6 (3/3) 70#/50#
Super set
5 x 5 strict ring dips with turn out and 2 sec pause at peak rotation
L rope climbs 5 x ( start at seated pos on floor, feet off ground and legs in straddle pos. then complete 6 total pulls)
WOD:
10 min amrap
5 Body weight bench press
5 body weight back squats
Finish with handstand walks or shoulder touches
AOD
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