WOD:

1) 12 minutes EMOTM: On 0:00, 1 Hang Power Snatch + 1 Power Snatch @ 80%, On 0:30, 20 Double-unders

Use 80% of your Max Power Snatch weight for this. These must be touch-and-go, if you can’t hold onto the bar scale the weight down. If you can’t do Double-unders this will be 20 seconds of Double-under practice.

2) Open 11.2 – 15 minute AMRAP:

9 Deadlifts 155/105

12 Hand Release Push-ups

15 Box Jumps 24/20

For today’s workout you must use “Games Standard” on the Box Jumps, meaning you must stand up to a controlled position of hip and knee extension before coming back off the box.

Extra Work:

3) GHD Sit-ups: 3 x 25

Rest 90 seconds between sets.

4) Strict Handstand Push-ups: 10 minutes EMOTM

Pick something you can be consistent with. If you can do more than 5 strict, go to a defecit.

5) Pistol Squat Practice: 10 minutes

Work on any form of Pistol Squats.

For results post weight of Snatches and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc.

Post Results/Thoughts To Comments

Thanks to John for sending this along via Facbeook