WOD:

1) Snatch High-Pull + Halting Low Hang Knee Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM Snatch. For the 2nd movement, come down just below the knee, hold for 3 seconds, then perform the Muscle Snatch from that position. 

2) Snatch Pull + Halting Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1. Halt is the same drill.

3) Snatch Pull + Halting Low Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2. Halt is the same drill.

4) AQAP:

50 Wall Balls 20/14

50 Alternating Dumbbell Snatch 50/35

50 Wall Balls 20/14

Extra Work:

5) Handstands: 10 minutes Practice

Work on any facet of being upside down.

6) L-Sit: Accumulate 1 minute

Keep track of time and attempts to complete.

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