Snatch 10×2/80%
Clean & Jerk 8×2/85%
*Back Squat 1/ 1/ 1/ 1/ 1/
(*optional)

Handstand Balance (look at toe to hand)   3×15
Handstand Lean & Pull Away   3×8
Frog Handstand (Head stand/ knees to elbows) + Hip Up/Downs   3×10
Handstand Push-up   4×10
Ring Pull-up   3×10
Ring Push-up (feet up)   3×10
Ring Bubacas & Skin the Cat   4×5+5

5 minute rest

Row 20 x 100m all out/ 50m active recovery