Wednesday Work

I. Warm Up
     i. 5:00 row @ < 2:00 pace
    ii. 2x thru:
         10 pass throughs
           5 wall squats
         10 goblet squats
         10 db strict press

II. Olympic Lifting
     i. every 2:00 x 10 sets
          3 TNG power snatch @ 70% of 1RM power snatch
          + 10-calorie airdyne sprint

III. Gymnastics
     i. every :30 x 8 sets: 2 strict wall facing handstand push ups
    ii. every :30 x 16 sets: 5 kipping handstand push ups

IV. Conditioning
     -- EMOM x 24:
          i. 15 kb swings @ 53/35#
         ii. 15 box jump (step down) @ 24/20"
        iii. 20 overhead squats @ 75/55#