WOD:

1) Halting Power Snatch: 2 Reps Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift.

2) Halting Power Clean + Jerk: Every 1:00 x 10 sets

Perform this as a continuation of your Snatches. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift.

3) 21-15-9 – AQAP:

Pull-ups

Hang Power Snatch 65/45

50 Double-unders

Extra Work:

4) Handstand Walk: 10 minutes Practice

Work on any facet of getting a Handstand Walk.

5) Kettlebell Windmill: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over load.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE