WOD

Warm-up
4 rounds
50 single unders
6/6 cossack squat shifts
5 muscle clean + 5 push press empty
Power Clean (Weight)
POWER TEST
10mins hit a 1rm power clean and jerk/push press

SINGLES
Every 60seconds perform 1 rep
70, 70, 75, 75, 80, 80, 85, 85% from above weight

Met Con (Time)
4 rounds for time:
10 hand release or handstand push-up
15 toes to bar or variant
15m forwards bear crawl
15m backwards bear crawl

ADV Option:
4 rounds for time:
12 Toes to bar
24 handstand push-ups
30m (15/15) HS walk

Met Con (Time)
4 rounds for time:
10 hand release or handstand push-up
15 toes to bar or variant
15m forwards bear crawl
15m backwards bear crawl

ADV Option:
4 rounds for time:
12 Toes to bar
24 handstand push-ups
30m (15/15) HS walk

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