WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

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

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. All reps full Squat and Split. Build as heavy as deemed fit.

3) 5 rounds – 4 minute AMRAP – 2 minutes Rest:

75 Double-unders

25/20 Calorie Row

10 Power Snatch 115/75

Max Toes-to-bar

Keep track of reps completed each round.

4) AQAP:

50/40 Cal Ski Erg

50 Strict HSPU

50/40 Cal Ski Erg

Scale HSPU as needed in volume, or if Strict is out of the question in terms of keeping this an actual Met-con, then scale to kipping.

5) Ring Dips: 4 sets of 8-15 reps

Rest 90-120 seconds betweens sets. These are strict. If you can perform 15 reps without to much problem, add loading.

6) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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