WOD:

1) Hang Power Snatch: 1 Rep Every 30 seconds x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Hang Power Clean + Push Jerk: 1 Rep Every 30 seconds x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 9 minute AMRAP:

12 Thrusters 65/45

9 Pull-ups

6 Burpee Lateral Bar Hops

Extra Work:

4) Handstands: 10 minute Practice

Work on any facet of a Handstand Hold, Walk, Push-up, etc.

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