Friday:  February 28, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded Internal/External Rotations, 20/arm

10-8-6-4*
Empty Bar Muscle Snatch (below knee)
Kip Swings
*2 Wall climbs after each set of kip swings

Then:
Spend some time getting upside down:

If you’re proficient at HSPU, try them strict (maybe doing negatives).  If you can do them strict, do strict deficit.

If you’re still working on them, try HS holds, if you just don’t like being upside down, do box pike holds.

Just spend some time on your hands with your feet elevated.

Strength/Skill(20:00 – 40:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(45:00 – 55:00) Strict 10:00 Time Cap

Fitness
21-15-9
DB Hang Cleans
Box Jumps
DB Push Press

Performance
21-15-9
Hang Power Snatch 95/65lbs
Box Jumps
Push Press

Option 2: 75/55lbs on the barbell

Competition
21-15-9
Hang Power Snatch 95/65lbs
Box Jumps
Handstand Push Ups