Every 1 min for 20 mins, alternating between:
Min 1: 3-Position Snatch, pick load
MIn 2: 50 Double Unders
Min 3: 3-Position Clean & Jerk, pick load
Min 4: Handstand Practice, 30 secs
Think of this day as a skill-building day! We have Olympic lifting mixed with double unders or double under practice and some handstand skill practice. Both the snatch and the clean and jerk will have you working from a 3-position pull using 60% of your 1RM. The focus here will be on speed and position throughout. You can do either power or squat for snatch or clean. The limiting factor will be the high hang position and you should adjust the weight as needed to maintain this position. Since you should be working no longer than :30sec per any minute you should have plenty of time to change weight between the snatch and clean. The double under and handstand skill practice should be exactly that. Practice.
Post Work – Shoulder Accessory
3 rounds for quality of:
Use Crossover Symmetry, mini bands or small plates. Complete 2-3 rounds.