WOD:

1) Snatch Pull + Low Hang Snatch: 1 Complex EMOTM x 12 sets

Warm-up as needed. Use straps if you need them/have them. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit.

2) Clean Pull + Low Hang Clean: 1 Complex EMOTM x 12 sets

Warm-up as needed. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit.

3) AQAP:

800m Run

60 Wall Balls 20/14

40 Knees-to-armpits

Extra Work:

4) Strict Handstand Push-up: 10 minutes EMOTM

Pick a rep count you can maintain. If you can’t perform strict, don’t kip, perform negatives.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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