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WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

1 High Box Jump +

1 Hang Muscle Snatch +

1 Snatch Push Press +

1 Pause Overhead Squat

Warm-up as needed. Work at light-to-moderate loads using this as skill and position work.

1b) 11:00 – 21:00 – Every 1:00 x 10 sets:

1 Vertical Leap +

1 Hang Muscle Clean +

1 Push Press +

1 Split Jerk

Warm-up as needed. Work at light-to-moderate loads using this as skill and position work.

2) AQAP:

5-4-3-2-1 Muscle-ups

2-4-6-8-10 Clean and Jerks 95/65

Scale as needed. If you don’t have a Muscle-up, scale 2x the reps in Ring Pull-ups and Push-ups.

Extra Work:

3) Wall Facing Handstand Hold: 5 sets of 30-60 seconds

Rest 90-120 seconds between sets. Pick a time that you can hold unbroken and in good position.

4) L-Sit Hold: 5 x Max Hold

Rest 90-120 seconds between sets. 

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