Strength
Power Snatch 70% x 3, 75% x 2, 80% x 2, 85% x 1, 78% x 2, 83% x 1, 88% x 1, 90% x 1
Bench Press (Alternate Grip) 6 x 3
Arm Superset
3 Sets
DB Triceps Pull Over Extensions for 10 reps
DB Curls for 10 reps
Skill Work
Take 10 minutes to work on Handstand Holds Strength Skill Work
Then 3 Rounds:
Max Effort Handstand Holds (rest 1:1 in between)
Conditioning
AMRAP 15 minutes
10 Chest to Bar Pull-ups
10 Wall Balls (20lb/14lb) to 10′ target